Conundrum---sandwiches
in an anti-aging diet?
Yes, it is a conundrum, sandwich and anti-aging in the same diet. The basic concept of a sandwich is two slices
of bread (refined grains and sugar) between which there is protein (meat or
fish) and dairy (cheese) and/or a token vegetable (lettuce) and condiments
(mustard, mayo, relish, ketchup). Whether
it is a hoagie, hamburger, club, roll, dog, pocket or burrito, it is 99.9% acid
forming. The .1% that is NOT acid
forming is---the lettuce.
One of the most difficult changes to make in a typical
American diet for someone who wants to eat “smart food” is the elimination of
sandwiches, that all-American favorite on which most people who work outside the
home, depend for their mid day meal.
So, I asked myself, is it possible to have your bread (the sandwich
kind) and eat it too, while still keeping the meal within the 60/40 rule? I think the answer is---yes, you can.
First, the protein that fills the space between the bread
can be of the kind that is the least acid forming, and a limited size portion
of 3 or 4 ounces. It is not necessary to
heap on the deli meats. You can use tuna
from a can and mix it with lots of celery, celery seed, mustard seed, ground
pepper, and a small amount of mayonnaise, even adding some olive oil to help
arrive at the right texture and up the
alkaline forming ratio. Chopped nuts and
seeds, raisins, dried apricots, chili peppers, green onions, garlic granules
and fruit such as small diced apple make a nice addition. Or, use some of the leftover dinner protein, chicken
breast or turkey, thinly sliced or in a chicken or turkey salad made in the same manner
as the tuna. Slices of avocado and egg
are also good sources of protein. If you
absolutely must have cheese, choose goat or a very thin slice of anything
except processed American cheese.
Next, pile on the alkaline forming ingredients, sprouts,
tomatoes, thin sliced cucumber, leafy lettuce or other raw
greens such as spinach, kale, arugula or watercress, add pickled onion, a
roasted red pepper or ribbons of marinated zucchini. Any of these ingredients will add to the
alkaline side and should be used generously.
For a condiment, instead of prepared mustard, ketchup,
mayonnaise or other store bought sandwich spreads, use tomato salsa
fresca, drizzle on a homemade fruit vinaigrette, pepper, raisin
or blueberry sauce or plain extra virgin olive oil. GOOD FOOD, BAD FOOD, COOKING SKILLS FOR LIFE,
VOLUME TWO, is due out at the end of this month. I have filled it full of recipes for salsas
and sauces that you can make at home and will add alkaline forming ingredients
to any sandwich.
Last, is the bread, and here-in lies the conundrum. All bread is made from one or more refined
grains. In order for bread to hold the
contents of a sandwich, it must be made with ingredients that will result in a
texture dense enough to be able to cut into slices. This is difficult to accomplish without grains and yeast. There are of course, alternatives to bread
such as pita pockets and tortillas. But,
these too contain refined grains and don’t satisfy the American craving for
bread.
What, then will satisfy that craving, make a good bread for
a sandwich and not tip the scale of 60/40 toward the acid forming side?
Essene or manna bread is derived from an ancient
recipe of Judaic origin. It is made from
sprouted grains and water, without refined flour, yeast, salt or sugar, to
which there are sometimes nuts, dried fruit and seeds added. These are all alkaline forming ingredients.
Sprouted
breads are made from sprouted
grains, to which water, yeast and sea salt is added. The grains include any combination of sprouted
whole grains such as wheat, barley, rye, oats, millet, whole kernel corn, and
brown rice.
Ezekiel bread is also made from sprouted
grains, but in addition, sprouted beans such as lentils and soybeans are added
as well as yeast, wheat gluten and sea salt.
It makes for a much better texture for use as sandwich bread and contains
only a very small amount of alkaline qualities from the yeast and wheat
gluten. In addition, because of the
combination of grains and beans, Ezekiel bread has a higher protein nutritional
value than other breads.
Bread made from spelt, which is a grain, although
less acid than other grains, is still slightly acid forming. It does, however, contain essential nutrients
that other grains do not.
Whole grain bread which is currently gaining
popularity in the main stream grocery stores, is better than those that have no
whole grains used in the baking process.
If you choose to use a whole grain bread for your sandwiches, choose the
one that has the highest amount of whole grains. Look for the quantity in terms of grams per
slice and compare.
More and more Americans are looking for alternatives to
white and wheat sandwich breads that have been a long time staple of the
American lunch. Whole food brick and
mortar and online grocers are benefiting from the new interest in eating smart and
whole grain is a step in the right direction.
But why not take the next step to sprouted breads or the last step to NO
BREAD. For lunch today, why not bring or
buy a raw salad filled with greens, nuts, seeds, beans, olive oil and a little
lean protein and skip the roll, tortilla, bread or pocket.
For times when I feel that I must have a sandwich, this is my favorite:
TOMATO, AVOCADO AND SPROUTS
Ingredients:
thick sliced tomato, sliced avocado, chili salsa fresca, sprouts, olive
oil spread, sprouted whole wheat bread slices
Make an
olive oil spread by placing extra virgin olive oil in a plastic tub and chill it in the refrigerator. When the oil is thick, add seasonings and herbs to
taste. Fold in with a spatula or whiz quickly with a blender. Place the tub in the freezer until the olive oil reaches a spreadable consistency. Toast the bread and
spread both slices with olive oil. Layer the tomato, avocado, chili salsa
and sprouts between the toasted slices of bread. Cut into quarters on the
diagonal and enjoy!
EAT
SMART, America!
Buon Appetito e Buona
Salute, Chef AngelaB
As a writer, teacher and
business owner there is almost never a day when I am not focused on a lighted
14 inch screen and tapping the keys before me. I say almost because there are four days a
year when I joyfully close my office door and turn my focus elsewhere. They are Thanksgiving, the day after
Thanksgiving, Christmas Eve day and Christmas day. They are days for traditions---traditions
like spending the day in pajamas and flip flops, cooking breakfast with my husband,
hanging lights in the front yard, setting out the reindeer, watching the black
and white version of “It’s A Wonderful Life”, thanking God for what is good in
my life and wondering what I have done wrong to bring the bad. I am closing my door now, a little later than
usual.
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