DIY 5 Minute Piled High Sandwich


Today I threw together a quick sandwich which is completely free of all animal products.  I am not a vegetarian or vegan, but I tend to eat this way anyway most of the time (I eat seafood if that clears any confusion, but that is the only form of animal product I eat).  Even if you are not a vegetarian, it’s great to give your digestive system a break from animal products.  With a simple sandwich like the one I am going to walk you through, you are incorporating a  meal that is full of vital nutrients, antioxidants, fiber, and a source of protein which does not stem from an animal (as animal flesh is more taxing on the body to digest).

If you just want a quick meal which can be easily prepped ahead of time, with no cooking involved, then give this one a go!

You can get rather creative and use what you have or substitute what you’d like.  This is what I had on board, but I do wish I had some sprouts to add.

– Bread of your choice (try to look for one that has 4 or more grams of protein per slice)

– Hummus of your choice

-Greens of your choice (try to avoid iceberg lettuce as it is mostly water)

– Cucumber


-Black Pepper to taste

If you’d like your bread toasted, get that started first so it can cool slightly.

Thinly slice the cucumber.

– Optional: (You may want to gently pat the cucumbers to absorb some of its water  content if you plan on storing your sandwich for several hours)

Thinly slice the tomato.

Optional: (You can remove the seeds if you are storing the sandwich and want to reduce the water content)

Spread the hummus onto both halves of the bread.  

-Side Note: It will act as a glue to help the veggies stick, adds flavor, and  creaminess (like mayo would for the traditional sandwich).

Add some disease fighting power greens.

Layer the greens and add black pepper if you’d like.

– Side Note: don’t shy away from greens you might like when eating them by themselves, their flavor will blend beautifully with the rest of the sandwich

Add the cucumber and tomato.

Fit as much as you can on this piled high beauty,and save any extra for the side.
Again, it is important to not be too rigid with this one.  Use what you have, and what you like, add more or use less.  By patting the cucumbers some of the moisture is reduced which might make the sandwich soggy or runny.  You can also removed the seeds from the tomatoes.  I ate this several hours after preparing it, and it was still delicious and not soggy at all.

If you are a vegan or non-vegan/non-vegetarian you may be concerned about the protein content.  The sandwich itself can hold a considerable amount of protein (depending on what you place on it), but you can also pair this sandwich with something on the side, like most lunches would have anyway.  I had a glass of chocolate soy milk, and a small piece of tofu with sesame seeds and a homemade sauce.   In the style described above the following is a breakdown of the protein content.

2 Slices of Bread: 8g’s protein

~ 2 Tbsp hummus: 4g’s protein

Cucumber and tomatoe: ~1g protein

Greens: 1 gram protein

8 oz chocolate soy milk: 9g’s protein

< 1/2 block of organic firm tofu: 8g’s protein

Total protein content: ~30 grams

Be creative, have fun, and enjoy preparing a homemade meal for yourself.  There is something powerful about making out own food.  There is something even more powerful when we use ingredients which came directly from nature (minimally unprocessed).  I love to make my own hummus, but for time purposes I couldn’t so instead I found a good brand I enjoy.   Also, I made this at work in our tiny kitchen with a small cutting board and knife.  It’s all you need!

Bon Appetit!  

Om Shantih,


One response »

  1. Pingback: “What’s Up Fall?” 30 Day Nutrition Discovery Challenge « DC Heal

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