Healthy Living: Vegetable Sandwiches with the Weston Mandoline Slicer

The time for colds and flu is right around the corner, so what better time than now to start incorporating healthy eating into your diet? In my house, vegetable sandwiches have become one of our staple dinners. They're simple to make, nutritious, and you can prepare them a million different ways. To find a local farmer's market to buy fresh veggies, visit

One of my favorites is a Mediterranean-style sandwich that I call Panino Mediterraneo. I make Eggplant Hummus, which is a hybrid of Hummus and Baba Ghanoush, spread it over Health Nut® bread, then layer the sandwich with my favorite veggies. If you want an authentic "Panino," you can use ciabatta, but I like Health Nut® for its health benefits and texture. I prefer a cold, fresh sandwich, but grilled vegetable sandwiches are pretty popular. You can make this same sandwich hot by grilling your vegetables, toasting your bread, then spreading the Eggplant Hummus on the sandwich.

I recommend cucumbers, red and yellow peppers, red onions, and alfalfa sprouts on a Mediterranean sandwich, but that's what's so great about veggie sandwiches... you can use whatever you like! To make my sandwiches look even more tasty, I use the Weston Mandolin Vegetable Slicer to slice my cucumbers, peppers, and onions neatly. I'm particularly proud of my fancy cucumbers that everyone asks about - "How did you do that?"

When I have veggie sandwiches, I almost always use hummus as my spread. My favorites are Roasted Red Pepper Hummus, Pesto Hummus, Avacado Hummus, and Eggplant Hummus. Hummus requires pureeing chickpeas (and steamed eggplant for the Eggplant Hummus), which I use my Roma La Petite for, and tahini, which I use my Weston Multi Seed Grinder to grind the sesame seeds for. I also like to add sunflower seeds to my hummus sometimes, so the Multi Seed Grinder comes in handy then too. For my Hummus recipes, visit the Cooking with Weston Recipe Book.

What's so healthy about a Panino Mediterraneo?
  • The Chickpeas and Eggplant in my eggplant hummus supply cholesterol-lowering fibers and are a good source of other fibers as well. Eggplant also has B vitamins, potassium, and antioxidants. B vitamins are said to aid in memory, ease stress, and reduce the risk of heart disease. Potassium acts as an electrolyte and aids in muscular strength and metabolism, among many other health benefits. Antioxidants appear to be able to help in the fight against cancer by preventing oxitive damage to the body.
  • The Sesame Seeds in the tahini that goes into hummus provide an array of vitamins and minerals including the special lignans unique to sesame seeds - sesamin and sesamolin which are said to lower cholesterol and prevent high blood pressure.
  • Cucumbers are a natural dierectic and supply potassium, vitamin c, and fiber. Vitamin C is an antioxidant that also aids in immunity and fiber provides roughage in addition to aiding in the prevention of heart disease.
  • Alfalfa Sprouts are the only plant that supply a full range of vitamins with an even wider range of nutritional benefits.
  • Red and Yellow Peppers provide the antioxidants Vitamin A and C.
  • Onions contain fructo-oligosaccharides which are said to help cleanse the colon. They may also help lower blood pressure and prevent blood clots.
  • Health Nut® Bread contains whole grain, sunflower seeds, and flaxseeds, among many other beneficial ingredients. Whole grain, sunflower seeds, and flaxseeds are all excellent sources of fiber. Whole grain also supplies antioxidants, Vitamins B and E, iron, and magnesium. Sunflower seeds are also a source of Vitamin E and phenolic antioxidants while flaxseed is one of the best plant sources of omega-3 fatty acids. Omega-3 aids the immune and cardiovascular systems.
Much of this information came from McGee's On Food and Cooking: The Science and Lore of the Kitchen, a book I highly recommend to anyone who owns a wooden spoon.

All material on this blog is provided for your information only and may not be construed as medical advice or instruction.
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