The beauty of naming a sandwich after yourself is you can pretty much put whatever toppings you’d like on it, and how much you would like. It’s your sandwich. I include my favorite toppings, which just so happen to be very powerful healthy foods in this healthy recipe.
I have my power sandwich on a tasty whole wheat artesian-style bun that usually contains flaxseeds. I then think of my favorite healthy foods and add those.
For this particular healthy recipe, I add a combination of steamed kale, crimini mushrooms, red pepper, garlic, and extra virgin olive oil. I also spread on some Vegenaise and homemade avocado spread for flavor. I then add some broccoli sprouts. This creates a healthy recipe.
What stands out with this healthy recipe is you’re getting loads of nutrients from a variety of tasty vegetables and seeded fruits (avocado and tomatoes).
The sprouts contain more nutrients than their fully grown counterparts, including protein, vitamin A, vitamin C, vitamin K, and B vitamins. Avocado is also a good source of vitamin K, vitamin C, dietary fiber, and potassium. Kale contains vitamin K, vitamin A, vitamin C, and manganese. Both contain essential amino acids.
This healthy recipe certainly becomes a delicious and nutritious midday meal. It should have enough nutrients and energy to get you to dinnertime (and for that, you need another healthy recipe!). If you’re eating with someone, it would be a great idea to split this healthy recipe in half, and add your choice of salad to the mix. Enjoy!
Jon’s Power Sandwich Healthy Recipe
- 1 whole wheat bun
- broccoli sprouts
- 3-4 pieces kale
- 4 crimini mushrooms
- 1/2 red pepper
- 2 cloves garlic (finely chopped)
- 1-2 tablespoon extra virgin olive oil
- 1 avocado
- 1/6 lemon
- 8 grape tomatoes
- green onion
- pinch sea salt
- other desired spices
|Make the avocado spread. Cut the avocado in half and remove the seed. Scoop both halves of avocado into a small bowl. Add finely chopped grape tomatoes, green onion pieces, sea salt, other desired spices, and squeezed lemon juice into the bowl. Mix contents of the bowl thoroughly until avocado spread is smooth.|
|Steam kale, crimini mushrooms, red pepper, garlic, and extra virgin olive oil on medium heat until tender, about eight minutes.|
|Spread your desired amount of Vegenaise on half of the whole wheat medium-sized bun. Also, spread your avocado spread on the second half of the bun (spread enough to cover the bun, and save the rest for a guacamole dip). Toast the sandwich until bun is crispy.|
|Add steamed vegetables to the bottom half of the sandwich (avocado side) and add the broccoli sprouts to the top half (Vegenaise half).|
|Close the sandwich tightly, cut in equal halves, and enjoy!|
Mateljan, G., The World’s Healthiest Foods: Essential Guide for the healthiest way of eating (Seattle: George Mateljan Foundation, 2007), 154, 298.