Nutritarian Tofu Sandwich

Nutritarian Eat to Live Sadwich recipe what bread to use on the nutritarian diet tofu cashew mayo recipe baked tofu sandwich recipe whole foods plant based dietGet Ready For a Serious Mouth-Party When You Dig Into This Tofu Sandwich!

Come on!  We knew this had to happen!

When you make an incredible no-oil, nutritarian tofu-cashew mayo it’s destined to show up on a sandwich–it’s just the way the world works.

And honestly, it’s the right recipe at the right time–cause I don’t know about you but it’s getting pretty darn warm outside for any slaving over a stove top!

Vegan tofu sandwich dr fuhrman eat to live plan sandwich recipe baked tofu tofu cashew mayo recipe whole food plant based diet transition what the healthThis Sandwich is Going to Florida!

In t-minus three days we are taking a family vacation to my home state–the excitement in our house is palpable (we’ve been planning this trip for over a year, and Disney World is involved, nuff said).

Being the die-hard food-prepper that I am, I’ve been creating my 11-days away from my kitchen nutritarian game plan (yes, I am probably packing more food than clothes at this point).

But the first issue at hand is packing a meal for our 5-hour flight.  Sandwiches are a natural choice because they don’t need to be heated, they travel well, and you can hold them in your hand!

Enter this Nutritarian Tofu Sandwich recipe!  It’s so, so yummy, full of plant-based protein, and I am going to be one happy nutritarian momma on my cross-country flight!

What is the best brand vegan bread for nutritarian diet Ezekiel bread organic Dr fuhrman eat to live plan what the health the big fat truth whole food plant basedWhat is the Best Bread to Eat When You’re on a Nutritarian Diet?

Now, before this post I had never really considered bread as a viable option for me on Dr. Fuhrman’s strict Eat to Live plan (otherwise known as The Aggressive Weight Loss Plan–otherwise known as the way I lost over 21 pounds in 6 weeks).

With only 1 serving or 1 cup of whole grains daily, I pretty much always opt for rice, pita bread or a whole wheat wrap.  Bread seemed just too reminiscent of my empty-calorie, SAD (Standard American Diet) ways.

During Dr. Fuhrman’s Culinary Getaway last month I finally learned the lowdown on nutritarian bread options!

The two standouts among Dr. Fuhrman and the chefs:

  1. Ezekiel bread
  2. Manna bread

The common trait with these two breads is sprouted grains.

Ezekiel bread comes in with a bit more sodium than Manna, the Sesame variety shown above has 80 mg per slice.  Manna has some really yummy flavor combinations like “Fig , Fennel & Flax,” and “Carrot Raisin.”

So, can you eat two slices of bread?

Yes, but you’re going to use up your whole wheat serving for the day, or come very close to it.

One cup of brown rice has 45 grams of carbohydrates.  Two slices of “Sesame” Ezekiel bread has 28 grams of carbohydrates, but it’s more processed than brown rice.

Interestingly enough Dr. Fuhrman has whole wheat bread ranked slightly higher than brown rice on his ANDI chart, but as he’s said many times, we want to be focusing on the most nutrient-rich foods ranking 100+.

crispy or soft baked tofu recipes nutritarian eat to live diet no oil vegan meat subsitute plant based diet What the Health sheet pan dinner the big fat truth Take Tofu Over Turkey Any Day of the Week!

I love tofu.  I know there’s a lot of confusion out there about whether it’s healthy or not, but I think Dr. Fuhrman does a really good job of debunking those myths here.

And the truth about processed deli meats is even finding its way to the mainstream media.

So, pick you’re favorite tofu: crispy or soft-baked and let’s make this sandwich already!

Nutritarian eat to live Dr fuhrman 6 week plan baked tofu sandwich with no oil vegan tofu cashew mayo what the health whole food plant based diet Dr Greger How not to DieI can’t tell you how happy I am to finally have a Dr. Fuhrman-approved sandwich option!

Of course, you want to make sure that you had a nice big salad, with some beans, raw seeds, raw veggies and cruciferous before digging into this baby, but once you take that first bite you’re going to be so, so happy that you’re eating to live!

5 from 1 vote
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Nutritarian Tofu Sandwich

A no-oil, low-sodium, vegan, nutritarian sandwich recipe that's full of plant-based protein and flavor! 

Servings 1 sandwich
Author Kristen | Hello Nutritarian

Ingredients

  • 2 slices organic, sprouted bread (like Ezekiel or Manna)
  • 3 to 4 slices oven-baked tofu (crispy or soft-baked) (see instructions for recipe links)
  • 2 to 4 tbsp No-Oil Mayo (see instructions for recipe link)
  • 3 to 4 slices tomato
  • 2 to 3 slices yellow bell pepper
  • 2 to 3 slices red onion
  • 3 leaves leaf lettuce (washed)

Instructions

  1. Start by making a batch of either crispy or soft-baked tofu strips.  You'll also need some No-Oil Mayo

  2. Toasting your bread is optional.  Start by spreading no-oil mayo on both slices of bread, then layer lettuce, tofu, onion, tomatoes, and peppers. 

Recipe Notes

Will keep for up to 4 hours in the fridge before getting soggy--you can extend this time by toasting the bread, then it will last overnight. 


If you give this recipe a try, I’d love to hear what you think!

Let’s live better together!

xo, Kristen

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Meet Kristen | Hello Nutritarian

Hi, I’m Kristen! I adopted a nutritarian lifestyle over four years ago and have been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease! If you make one of my recipes make sure to tag @hellonutritarian on Instagram or Facebook so I can show you some love!

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Comments

  1. Peter

    You made my day. Been dying for a damn sandwich! I’m gonna get all over this one. Thanks for your site (great design btw and clear) and recipes. I’m five weeks in, feeling great, never cooked in my life and want to help shoulder some weight for my wife as we make this change.

    warmly, Peter.

    Reply

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