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