Sandwiches are delicious. They are easy to pack if you are on the go, and they can be as filling or as light as your day requires. Just because you've decided to eat more in tune with Macrobiotics, doesn't mean that you have to give up delicious sandwiches. This post was most definitely inspired by some amazingly delicious sandwiches I ate while visiting the West Coast these past few weeks. For this weeks Macro Mondays, let's examine just how to make a macrobiotic sandwich.
MM: The Art of a Macrobiotic Sandwich
1. Choose GOOD bread.
This means no wonder bread. Usually it also means no bread that has an expiry date months in the future. I'm talking about the kind of bread that requires you to chew!! Hearty, grainy, crusty bread that is full of flavour and love. Find a good bakery that makes true sourdough bread. Bread that is made this way has no yeast, and is much much MUCH easier to digest. And also, much tastier. If possible, choose one that is fully or at least partially whole grain. My favourite bakery here in Edmonton, what used to be called Treestone, stone grinds their own flour, using local organic grains, and most loaves are all natural sourdough. Yum!
2. Find something spreadable.
Instead of the regular old mayo situation (FYI - mayo has always been my most hated food...not sure why, but it just grosses me out!), try some good quality mustard, vegetable spreads, hummus, dairy free pesto, or even a small amount of olive oil or flax oil. I have also used various nut/seed butters including tahini (you could even whip up some tahini + lemon +miso dressing). These things will all add flavour, and prevent your sandwich from becoming too dry. If you want a non-strict-macro treat, try guacamole or avocado. The sandwich above had some form of vegetable spread on the bottom, and hummus on the top. So good.
3. Pick a protein.
I recommend lightly sauteed extra firm tofu, smoked tofu, or some tempeh. These all have great texture, and seem vaguely reminiscent of deli meats. You could also choose to omit this part if you are using hummus as your spread, as it's already full of protein. If you feel like being adventurous, try falafels, or a lentil patty. If you are using a wrap, you can throw in some black beans or pinto beans. If you're a fish eater, salmon sandwiches are pretty stellar.
4. Something green.
Lettuce. Arugula. Kale. Collards. If you don't want them raw, you can lightly steam the greens to make them a bit more digestible, and also to try a new texture. I love throwing in pea shoots, sprouts, and herbs like parsley too.
5. Something crunchy.
Cucumbers...radishes...sauerkraut. Natural dill pickles. Pickled beets. You get it. Tempeh reubens with real sauerkraut ---> heaven.
6. Randoms & Fun Suprises.
These would be things that are really yummy, and allow you to use what you have in your fridge. I like sauteed portabella mushrooms, or leftover roasted vegetables. Throw in some baked pumpkin pieces for a whole new taste. You can also try adding in dulse for some salty goodness.
If I had to pick an all time favourite Macro sandwich, I'd have to go with a tempeh reuben, like the one above. Hearty crusty sourdough rye bread, with good mustard, real sauerkraut, and lightly sauteed Tempeh is truly a treat. Pair it with some soup, and you're in for a heavenly lunch.