Vegan Whole Wheat Sandwich

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Whole Food Plant Based Whole Wheat Sandwich Recipe

Course: Course 3: Grain Dish for Lunch & Dinner Meals
Cuisine: Continental Recipe
Prep Time: 10 minutes
Servings: 4 people

INGREDIENTS

8 slices Whole Wheat Bread
1 cup Potato Cheese
2 Tomatoes
1 Onion
1 Cucumber
1/2 tsp Black Pepper Powder

INSTRUCTIONS

1. Spread potato cheese liberally on 4 whole wheat bread slices.
2. Peel onions. Slice onions, tomatoes, and cucumber. Arrange on the slices, on potato cheese.
3. Sprinkle black pepper powder. Cover with another slice of whole wheat bread. Serve fresh!

Plant Based Chef Pro Tips for Best Whole Wheat Sandwich Recipe

1. Replace potato cheese with almond butter or pudina chutney for different flavours
2. Add coriander leaves or oregano leaves, along with cinnamon powder or jeera powder for different combinations.

Nutrition Science Highlights for WFPB Whole Wheat Sandwich Recipe

1. Why whole grains? Whole grains are healthier than refined grains such as white rice, refined flours, maida, rava, etc., as the bran layer is intact, with all its vitamins, minerals, and phytonutrients. Whole grains have been found to be protective against a whole range of chronic diseases, including heart disease, diabetes, and lifestyle-related cancers.
2. What's wrong with roasting? The brown color we get on roasting whole grains, tubers, legumes, or nuts is due to the formation of carcinogenic AGE compounds. We can reduce the formation of these compounds by roasting peanuts mildly, on a low flame.
3. Why not dairy? Dairy products have been found to be associated with increased risk of chronic diseases, such as diabetes mellitus, hypertension, obesity, asthma, PCOS, and heart disease. We can still enjoy our milk, cream, and butter though - as long as they are made from whole plant foods!