With summer around the corner, many of us are seeking out the perfect sandwich recipes to share with the family during outdoor gatherings and picnics in the park. But not all sandwiches are created equal, and for those of us looking for something a bit more special, we present the Sourdough Tomato Sandwich – an easy-to-make and healthy recipe that will not only tantalize your taste buds, but also be a secret weapon in achieving longevity and a healthy life.
Beginning with the base of the sandwich, dried sourdough bread is the optimal choice here – and not any ordinary bagged sourdough! Choose a loaf of high-quality sourdough that is made from slow-fermented grains like spelt and rye, that is preferably naturally leavened and without preservatives. When selecting your tomatoes for the sandwich, make sure to pick ripe, thick-skinned slices, as they cling to the bread better and are easier to bite into.
Topping off the sandwich, fresh mozzarella and arugula will both provide unique flavor and texture; mozzarella will bring a creamy and delicate dimension, while the arugula will add a bit of crunch. For applying the finishing touches, olive oil and balsamic vinegar, as well as a pinch of salt and pepper, will provide the right amount of zest.
There you have it: the Sourdough Tomato Sandwich! Not only is it delicious, but also a nutritional powerhouse packed with vitamins and minerals that will nourish your body and provide the fuel you need to maintain your energy and vitality. Plus, the slow-fermented grains in the sourdough and the olive oil, balsamic vinegar, and fresh tomatoes are packed with antioxidants, which help reduce inflammation and prevent the onset of chronic illnesses.
So grab your loaf of sourdough and a few juicy tomatoes, and start making this sandwich for yourself and your loved ones. The combination of easy preparation, high-quality ingredients, and its positive health impact make the Sourdough Tomato Sandwich the ideal choice for anyone looking for a delicious meal that will contribute to their longevity. [ad_1]
hether or not you do the job from residence, being aware of what to take in for lunch can get tough. Confident, some of us opt for the very same staples day in and day out, though others may perhaps wait around and see what they’re in the temper for by the time the clock strikes 12 o’clock. Then, there are times when our schedules get so packed and our to-dos feel so countless that we could forget to pause and recharge with a meal altogether… or stop up munching on fewer-than-wholesome fare. In these situations especially, super basic, virtually easy lunch tips
can occur through FTW—such as this sourdough tomato sandwich recipe
, which requires no extra than 60 seconds to prep, courtesy of @bluezones
We questioned Toby Amidor, MS, RD, CDN, FAND, an award-successful nourishment skilled and Wall Road Journal finest-marketing author of The Family Immunity Cookbook, to clue us in on how this sandwich can advertise very good health and longevity.
Why we like this sourdough tomato sandwich recipe
This plant-centered sandwich is packed with natural vitamins, minerals, and phytonutrients that assist wellness and balanced aging on numerous fronts.
Let us get started with the base: sourdough bread, which Amidor claims is “rich in antioxidants thanks to the conversation of the lactic acid microorganisms.” Antioxidants are essential to stave off mobile injury, which is connected to getting old and adverse wellness effects. What’s more, fermented meals like sourdough can reduced inflammation and bolster immunity—not to point out improve your intestine overall health for wellness wins across the board.
Excess virgin olive oil
EVOO isn’t only tasty and adaptable it is also demonstrated to help longevity. “A 2019 examine uncovered that people who solely applied olive oil, compared to those people who eaten no olive oil or olive oil in conjunction with other fat, experienced more prosperous ageing,” Amidor shares. This examine investigated olive oil use in older people residing in Greece (household of the Blue Zone island of Ikaria) over the age of 50, and the most outstanding outcomes had been witnessed in members more than the age of 70. Examine: Consist of this pantry staple into your rotation to shield your health and fitness for yrs to appear.
EVOO is also a excellent supply of balanced fats, and Amidor adds that it includes about 13 percent vitamin E, “an antioxidant found to support avert cell problems from no cost radicals.”
“This dim, sweet syrup is manufactured out of the grape have to, aka grape juice,” Amidor states. She adds that it’s a tasty natural sweetener to have on hand, particularly because of to its extraordinary mineral profile. “Research demonstrates that grape molasses has higher amounts of potassium, magnesium, phosphorus and calcium.”
Even though various varieties of this sweetener supply these vitamins and pro-getting old positive aspects, you may perhaps want to maintain an eye out for crimson grape molasses in distinct, as it offers the best amount of anthocyanins and total antioxidant exercise.
Amidor mentions that one particular medium tomato packs a lot more than 20 per cent of the day by day tips for vitamins A and C, both of those of which are antioxidants and hence beneficial for balanced getting old. This sourdough tomato sandwich recipe advises using tomato juice specifically—but if you really don’t have a total, ripe tomato to squeeze, a processed alternative can be a legitimate substitute.
“When a tomato is processed, like into juice or a canned tomato item, the antioxidant lycopene is potent,” Amidor clarifies. The advantages of lycopene contain but are not confined to advancements in cardiovascular overall health and security from specific cancers, so you are going to want to load up on this powerful free radical fighter on the standard. (Tip: You can discover it in red and orange fruits and veggies these kinds of as bell peppers, sweet potatoes, and blood oranges.)
Chopped crimson onions incorporate a sharp kick to this recipe, moreover anti-oxidants to boot. “They deliver vitamin C and quercetin, a phytonutrient that helps fight inflammation, which can assist with ageing,” Amidor suggests.
Mint, parsley, and oregano
These herbs pack taste and longevity-boosting nutrition in spades. “Fresh peppermint has vitamin A, folate, calcium, and potassium. It also has potent antioxidants identified as phenols,” Amidor starts.
Future, there’s parsley, which provides gains for your brain and entire body alike. “One tablespoon of refreshing parsley delivers above 75 percent of the each day recommendation for vitamin K. It also presents many antioxidants like vitamins A and C equally help reduce the effects of no cost radical injury to your cells, which allows with ageing,” Amidor suggests.
At last, Amidor notes that oregano presents vitamin K as properly, plus several B natural vitamins and the phytonutrient antioxidants lutein, zeaxanthin, and beta-carotene.
Strategies to max out the positive aspects of this sandwich
Amidor shares a handful of valuable guidelines to amplify the health and fitness added benefits of this sandwich recipe and your food plan at big:
- Sub in entire-grain bread, which the recipe builders also suggest as an option. “Whole-grain bread, which has the bran and endosperm sections of the total grain intact, gives vitamin E, which safeguards mobile membranes from free of charge radical damage—especially individuals from UV rays,” Amidor points out. Furthermore, she prioritizes this selection of bread for its protein and fiber articles.
- Use grape molasses sparingly at mealtime. Amidor suggests it packs extra sugar, so be thorough not to overdo it on the sweet stuff.
- Pack in the herbs elsewhere in your eating plan. Given that herbs are often employed sparingly in dishes, test to incorporate them anytime you can to rev up your ingestion and advantage even a lot more from their nutrient articles.
- Really do not neglect protein, as Amidor emphasizes that balanced meals are important. Since this recipe was motivated by the Blue Zone of Ikaria, Greece, remain on theme by complementing the sandwich with their preferred plant-centered proteins—such as chickpeas, lentils, and almonds—or fresh new fish.
Blue Zones–inspired sourdough tomato sandwich recipe
1. Start out with a slice of sourdough bread or major, full-grain bread.
2. Drizzle just one tablespoon of additional virgin olive oil and grape molasses.
3. Sprinkle with salt and oregano.
4. Increase a thick layer of chopped onion, mint, and parsley.
5. Squeeze juice from a person fifty percent of tomato on top rated.
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