The Perfect Whole Food Plant-Based Sandwich

Dear all,

One of the things we are eating on a daily basis are sandwiches. Sandwiches can be as boring and low in nutrients as plain cheese sandwiches with white bread. Or they can be healthy, colorful and delicious beauties.

IMG_5262 (1)

There are probably a billion ways to build your own favourite sandwich. Here is how to build your


  • Choose the outside layer
    Use organic whole-grain breads or wraps, that are high in fibre and free from preservatives or anything artificial. As an alternatives, you can try to use large lettuce leaves as a wrap for your fillings.
  • Choose your spread
    A spread can be as simple as a mashed avocado, seasoned with lemon juice and black pepper.  Use plant-based based spreads (herbed cream cheese,….) with or without nuts, hummus, tahini, mashed beans, nut butters or pesto. Here are just a few ideas for spreads:

roasted red pepper spread


lemon basil cashew spread

lemon parsley hummus

roasted carrot dip

  • Add veggies and leaves
    The more color full the veggies, the more different nutrients you´ll get. Add raw or roasted veggies. Veggies such as spinach, kale, lettuce, rocket, cucumber slices, grated carrots, sliced tomatoes, roasted or raw bell pepper, roasted sweet potato slices, roasted beetroot sliced, avocado, roasted pumpkin, etc will add quality nutrients your body needs for optimum health.
  • Add some little extras
    Top off your wraps or sandwiches with some amazing extras:

– freshly ground black pepper which aids with digestion and works as an anti-inflammatory due to its ingredient pipeline.

– a sprinkle of chia seeds will provide omega 3 fatty acids

– fried tempeh strips,

– seeds (sunflower seeds, pumpkin seeds, walnuts etc)

– squeeze of lime or lemon

– fresh herbs

  • Toasted or not toasted?

Last but not least you can decide whether you toast your sandwich in a panini grill with makes it even more delicious.

  • Sprouts- yes or no?

I never ever use sprouts in any of my foods after my life threatening infection a couple of years ago. For more super important sprout facts and the dangers of sprouts please read my post which highlighted this topic

My absolut favourite sandwich fillings at the moment are the plant-based coleslaw and the homemade pomegranate walnut beetroot dip


I combined the coleslaw in my sandwich with lettuce and mashed avocado and toasted it in the panini press. It was absolutely delicious.


The beetroot spread can be used alone or in combination with other vegetables in a sandwich or wrap. You can even combine the two fillings and have an avocado/coleslaw sandwich , a beetroot pomegranate/coleslaw sandwich or…well, you get what I mean.


For me, the single most important ingredient to make a sandwich perfect is AVOCADO! Avocados are loaded with important nutrient and you can’t get enough of them.

Here are the RECIPES for the

plant-based coleslaw and the

beetroot pomegranate walnut spread

I sure hope my post provided you with some new ideas for your next sandwiches and wraps. Enjoy!



You may also like