A sandwich and a green juice can be an excellent option for your snack at work, a light dinner or even an aperitif at a dinner with friends. Just open the fridge, mix fruits, vegetables and raw legumes. Open the pantry door and add seeds and sprouted grains. Then blend everything in a blender and make a dish with great antioxidant, vitamin and mineral power. Include this super healthy meal in your diverse and balanced diet , full of nutrients that promote the well-being of the body.
Healthy Green Sandwich
Ingredients
8 slices of cereal bread
4 tablespoons of peanut butter
½ cucumber
qb lettuce heart
1 goat cheese
qb of ground pepper
qb sprouts (we used pea sprouts)
1 cup roasted chickpeas*
qb olive oil (optional)
*To toast the chickpeas: Preheat the oven to 180ºC and line a baking tray with baking paper. Place the washed and drained chickpeas on top, add 1 teaspoon of cinnamon and 1 teaspoon of saffron. Cover evenly and bake for 20 to 30 minutes until toasted.
Step by step
- To make a sandwich: lightly toast 2 slices of bread, or leave it plain if you prefer. Spread peanut butter on one of the slices.
- Wash the lettuce and cucumber. Rinse the lettuce and slice the cucumber with a sharp knife.
- Place the lettuce, crumbled cheese and seasoned with pepper to taste on top of the peanut butter, and finish with the chickpeas and sprouts.
- Place the cucumber on the other slice and drizzle with a few drops of olive oil.
Serve the sandwich open or closed and wrapped in greaseproof paper.
Green Smoothie
Ingredients
1 large banana
1 cup spinach leaves
1 green apple
1 celery stalk
qb of fresh ginger
2 Medjool dates
½ lime (juice)
1 cup of unsweetened plant-based drink (we used rice drink)
Step by step
- Peel the apple and ginger. Remove the pits from the dates and wash the remaining ingredients.
- Place all the ingredients in a powerful blender. Add the vegetable drink and blend on high until creamy. Taste and adjust the flavor and consistency to taste.
- Serve in tall glasses or jars.
Peanut Butter, Lettuce and Pea Shoots
The creamy peanut butter spread on bread is a source of protein and healthy fats and is great for eating in small amounts, as is the case here. Lettuce adds vitamins (A, C and K) and some minerals to the sandwich. Pea sprouts are excellent sources of vitamin C and beta-carotene (vitamin A). They also contain significant amounts of thiamine and niacin. Vitamin C is especially important for the immune system , but not only. It has antioxidant properties and is necessary for the production of collagen, L-carnitine and certain neurotransmitters. The foods with the highest vitamin C content are citrus fruits and some green vegetables.
Cucumber, goat cheese and chickpeas
Cucumber, which many people think is a vegetable, is actually a fruit (from the same family as watermelon). It is mostly made up of water and is considered a natural diuretic. It also contains vitamins A and K. Vitamin A contributes to good vision and strengthens the immune system. Vitamin K strengthens bone health, making bones stronger, and contributes to the proper functioning of blood clotting. The goat cheese added gives this sandwich a different flavor. It has a high content of a type of characteristic fatty acids, calcium, phosphorus, vitamins A and K, thiamine and niacin. Chickpeas have a low energy value and a high vitamin, mineral and fiber content. In addition, they contain a high amount of bioactive chemicals (phenolic compounds, oligosaccharides and enzyme inhibitors) – which can play an important role in preventing chronic diseases.
Green juice
The main ingredients of this green juice are banana, apple, celery and spinach. This juice provides a significant dose of the vitamins and minerals you need on a daily basis. It also helps you stay hydrated . The lime and ginger give the juice a stronger, more distinctive flavour, making it super refreshing on hot days. Ginger has also been known since ancient times to have anti-inflammatory properties.
In addition to being easy, this recipe has many health benefits. The sandwich is high in protein and fiber, and the juice is high in minerals and vitamins. With its low calorie content, this recipe is ideal for those who want to lose weight safely. Enjoy your meal!