Why Choose a Healthy Rainbow Sandwich?
Eating a rainbow of vegetables ensures you get a wide range of nutrients that support overall health. This Healthy Rainbow Sandwich is not only a feast for the eyes but also a powerhouse of vitamins, minerals, and antioxidants. It’s a perfect choice for lunch because it’s light yet filling, providing sustained energy without weighing you down. Plus, it’s incredibly versatile – you can mix and match ingredients based on what you have on hand or what’s in season.
I hope you enjoy making and eating this Healthy Rainbow Sandwich as much as we do. It’s a delightful way to incorporate more colourful veggies into your diet and take a step towards a healthier lifestyle. Enjoy!
Let's dive into this delicious recipe and explore the benefits of each ingredient.
Sourdough Bread: Sourdough bread is a great source of complex carbohydrates and fibre, which helps to keep you full and satisfied. It also contains essential nutrients such as B vitamins, iron, and magnesium, supporting overall health and energy levels.
Pesto: Pesto, typically made from basil, pine nuts, garlic, olive oil, and Parmesan cheese, is rich in healthy fats and antioxidants. Basil has anti-inflammatory properties, and garlic is known for its immune-boosting benefits.
Spinach: Spinach is a nutrient-dense leafy green that provides vitamins A, C, and K, as well as folate, iron, and calcium. It's excellent for maintaining healthy skin, bones, and blood pressure.
Avocado: Avocado is packed with heart-healthy monounsaturated fats, fibre, potassium, and vitamins E and K. It helps to reduce bad cholesterol levels and supports overall heart health.
Roasted Cherry Tomatoes: Cherry tomatoes are rich in vitamins A and C, potassium, and lycopene, an antioxidant that reduces the risk of chronic diseases. Roasting enhances their natural sweetness and flavour.
Thinly Sliced Carrot: Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. This is crucial for maintaining good vision, a healthy immune system, and skin health.
Shredded Red Cabbage: Red cabbage is high in vitamins C and K, fibre, and antioxidants like anthocyanins. These nutrients help to fight inflammation, boost the immune system, and promote gut health.
Roasted Yellow Pepper: Yellow peppers are loaded with vitamins C and A, as well as antioxidants that protect against oxidative stress. Roasting brings out their sweetness and makes them more digestible.
Turmeric & Ginger Superkraut: This Superkraut combines the anti-inflammatory properties of turmeric and ginger with the probiotic benefits of fermented cabbage. It aids in digestion, boosts the immune system, and reduces inflammation.
Table of content
HEALTHY RAINBOW SANDWICH WITH SUPERKRAUT
15 min
1 person
Healthy Lunch
Healthy Sandwich with vibrant vegetables
Pairs well with our fermented sauerkrauts. We have have chosen Turmeric & Ginger Superkraut but all of our Award Winning Superkrauts can be used
Simple, light and nutritious rainbow healthy sandwich
HEALTHY RAINBOW SANDWICH
Healthy Rainbow Sandwich
INGREDIENTS
- Sourdough Bread, sliced and buttered
- Pesto
- Spinach
- Avocado
- Roasted Cherry Tomatoes
- Carrots, thinly sliced
- Red Cabbage, shredded
- Roasted Yellow Pepper
- Turmeric & Ginger Superkraut
RAINBOW SANDWICH
Directions
Step 1
1. Toast your bread first, if you’d like a nice crisp crust. If you’d like a variety of texture, roast some of your veggies to soften first. Tomatoes and peppers are great for roasting.
Step 2
2. Spread the pesto evenly on to one side of each slice of bread. Then layer your rainbow veggies on top of the pesto on one slice of bread. Top with a forkful or two of Turmeric & Ginger Superkraut.
Step 3
3. Close the sandwich with the other slice of bread and serve as desired. With fully loaded sandwiches like this, we like to wrap them in parchment paper to holdall the veggies in place.
Step 4
4. This EPIC sandwich is made on brown whole grain bread and layered with pesto, spinach, avocado, roasted cherry tomatoes, thinly sliced carrot, shredded red cabbage, roasted yellow pepper and a good helping of Turmeric & Ginger Supekraut . Lunch has never tasted better!
The UK's Best Sauerkraut
To add extra flavour to your healthy rainbow sandwich, try our Turmeric & Ginger Superkraut with it. This is our refreshing sauerkraut packed full of nutrients. In a rush? Try the UK's best sauerkraut on toasted sourdough.
TURMERIC & GINGER SUPERKRAUT
Multi Award Winning Sauerkraut. Voted the UK's best sauerkraut at the Nourish Awards, Quality Food Awards and UK Enterprise Awards 2024. Great Taste Award Winner.
Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
What are the benefits of including fermented sauerkraut in my healthy sandwich?
Fermented vegetables, such as sauerkraut or kimchi, are rich in probiotics, which are beneficial bacteria that support gut health. These probiotics help maintain a healthy balance of gut microbiota, improve digestion, and boost the immune system. Additionally, fermented vegetables are packed with vitamins, minerals, and antioxidants, making them a nutrient-dense addition to your healthy sandwich. They can also enhance the flavour of your meals.
How do I incorporate fermented sauerkraut into my healthy sandwich without overpowering it?
Fermented vegetables can have a strong flavour, so it's important to balance them with other ingredients. Here are our tips for adding them to a healthy sandwich:
- Always choose SUPERKRAUT: Our Superkraut range is the best sauerkraut in the UK. It is fresher tasting and crunchier than all other sauerkrauts in the UK.
- Start Small: Begin with a small amount of fermented vegetables, such as a tablespoon or two, and gradually increase the quantity as you get accustomed to the taste.