Ultimate Toasted Vegan Sourdough Sandwich

(robynmac/iStock)

By Derek Henry, Holistic Health Coach for Healing the Body 

Sandwiches are very popular but due to gluten intolerances that have surfaced over the last decade, people have been looking for alternatives to their typical sandwich habit. Here’s one that dramatically lowers the gluten (to a level considered “gluten free” by some research), and is tasty and easier to digest.

Purpose

The purpose of this sandwich is to lower and eliminate the gastrointestinal complications present in most sandwiches, namely due to gluten, dairy, and improper food combinations. To increase digestibility, we’ve used ancient grain sourdough bread, and enzymatic rich vegetables for a fermented and rich taste experience.

Equipment Required

• Small frying pan

Ingredients

• 2 slices of ancient grain bread made from sourdough (ie. Red Fife or Einkorn)
• 1 tbsp coconut oil
• Chopped red pepper
• Chopped red onion
• Minced garlic
• Broccoli sprouts
• Sauerkraut or kimchi
• Herbamare (or sea salt), curry, turmeric, and pepper to taste

Directions

• Put coconut oil on one side of both pieces of bread, and throw in pan coconut oil side down to toast. Once done, put to side.
• Throw in 1 tbsp of coconut oil into pan, and once melted, add red pepper, red onion, and garlic and lightly sauté.
• While sautéing add in seasoning.
• When finished sautéing, turn off heat and throw in sprouts and sauerkraut or kimchi to lightly heat with the rest of the ingredients.
• Spoon out ingredients and place on non-toasted side of bread. Add other condiments if you wish, like mustard. Close up the sandwich with the other piece of bread, or eat it open faced and have two!

Consumption

•  Although this sandwich uses wheat, the truly ancient grains of Red Fife or Einkorn have significantly lower gluten, and the act of creating a sourdough culture from these two ancient grains further reduces gluten content. Some research suggests that when wheat bread is thoroughly fermented, gluten content drops to 12 ppm – a level which is deemed gluten-free.
• Consume with a tasty soup for extra goodness.

READ MORE

• 3 Ways to Make Bread Healthy Again