I have no clue why this healthy sandwich recipe is called a Bible Sandwich. All I know is that my husband grew up on them, and that I will forevermore bless the day he made me my first one.
This meal takes 10 minutes to throw together, and is a fantastic way to hide the taste of cruciferous vegetables from the kiddos. We really enjoy these healthy sandwiches!
We love to have this for lunch with fresh fruit. This meal is so wonderfully balanced. Served with fruit, you get 1 serving of fruit, 2 servings vegetables, healthy fats from the whole food mayo and the sunflower seeds, which also provide protein, and sustaining whole grains from the pita!
Serves 4
Ingredients
1/2 head of white cabbage
1/2 – 3/4 cup whole food mayonnaise (I use homemade or a store bought “paleo” mayo)
1/2 cup raw sunflower seeds
1 cup alfalfa sprouts (loose, not packed)
4 slices swiss or provolone cheese (optional)
2 full whole grain pita bread pockets
Directions
Chop 1/2 head of cabbage finely. Just keep on chopping for about 2 minutes until the average size piece is 1/4 – 1/2 inch square (roughly). Add the cabbage and mayo to a large mixing bowl and mix to coat. Add sunflower seeds and stir. Add sprouts and stir, stir, stir til they melt into the mayo and you can hardly see them anymore.
Warm pita breads for about 10 seconds in the microwave (covered), or for about 2-3 minutes in a 300 degree oven. They just need to be warm enough that they won’t crack when you try to open them. Slice both pitas in half. Carefully open each pita. Add your optional cheese slice, then fill with Bible Sandwich filling.
Thanks for your comment, Cynthea. I don’t post nutrition info for all of my recipes, but I was careful to do it for this one because of the fat content. This recipe is made with whole foods, which makes it so much better than many of the sandwiches that most americans are eating on a daily basis. Most of my recipes are low cal and low fat, however, a few of them aren’t. Some of my clients come to me because they need to gain weight. And some of my clients are having a hard time transitioning to 100% whole foods and need some “transition” recipes that are much better than what they’re currently eating, but also not where their “final destination” is either. I definitely would put this sandwich in the “occasionally” category. But for children or anyone whose goal is not weight loss, this is a great way to get a couple servings of veggies in. Cabbage is quite high in omega-3s, and as a cruciferous veggie, it’s a good one to have on a regular basis. Sprouts are exploding with nutrition… and this is a very kid-friendly recipe.
You could make this recipe a lot less fatty by substituting the mayo with greek yogurt mixed with a little bit of apple cider vinegar and a pinch of stevia. That would also increase the protein content.