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5 Sandwich Ideas without Bread

Who says you need white bread for sandwiches? Here are great, healthy recipes without any wheat, but with all the more vegetables!

1. Portobello sandwich

Mushroom’s big brother is great for making a healthy, filling, bread-free sandwich!

For this recipe, you will need

  • 2 nice portobello mushrooms
  • some oil for frying
  • 2 tomato slices
  • 1/2 avocado
  • 1 tablespoon finely diced tomatoes
  • 1 tablespoon finely diced onion
  • some chopped coriander
  • 1 tsp lime juice
  • 1 handful of baby spinach
  • Salt and pepper to taste

That is how it goes

  1. Prepare guacamole with the avocado, diced tomatoes, onion, lime juice, cilantro, salt, and pepper.
  2. Remove the stem of the portobello mushrooms and gently remove the lamellae inside the cap.
  3. Fry the mushrooms in plenty of oil until well browned and drain on paper towels.
  4. Now build your sandwich. Start with a mushroom cap, place the two tomato slices on top, then the guacamole, and lastly the baby spinach.
  5. Finally, place the second mushroom cap on the sandwich. Hold together with a wooden stick. The mushroom sandwich can be varied and expanded according to your mood, for example with cheese, bacon, or chicken.

2. Eggplant sandwich

A great, baguette-shaped sandwich can be formed from eggplant cut lengthways. If you cut the slices a little thicker, they will still hold the sandwich together well after grilling.

  • building blocks
  • 1 large eggplant
  • good olive oil
  • 1 avocado
  • 1 tomato
  • 1 ball of mozzarella
  • some basil leaves
  • Cream of balsamic vinegar
  • salt and pepper

That is how it goes

  1. Cut the aubergine lengthwise into slices about 2 cm thick and grill them without adding fat in a pan (a grill pan is best) or in the contact grill for a few minutes on each side.
  2. Slice the tomato, avocado, and cheese.
  3. Drizzle the grilled aubergine slices with a little olive oil, then layer the cheese, tomato, and avocado on top. Season with salt and pepper, top with a few basil leaves and some crema di balsamic before finishing with the aubergine topping. If you like, you can grill the finished sandwich for a moment.

3. Pointed pepper sandwich

Practical: The semi-circular shape of the pointed pepper also holds together crumbly sandwich toppings such as couscous, tuna, or quinoa.

This goes well in your pepper sandwich:

  • tuna
  • quinoa
  • bulgur
  • couscous
  • romaine lettuce
  • avocado
  • hummus

That is how it goes

  1. Halve the pointed peppers and remove the seeds and stems.
  2. Fill one half with ingredients of your choice and fold the sandwich.
  3. Place the pepper sandwich in the oven at 180°C for 10 minutes.

4. Cucumber Sandwich

This little work of art made from cucumber, roast beef and lots of fresh vegetables could use a bit of spiciness, for example with a dollop of chili sauce.

The ingredients

  • 1 straight cucumber
  • roast beef
  • vegetables at will
  • maybe chili sauce
  • coriander

This is how it’s done

  1. Peel the cucumber, cut off the ends and cut out a piece about 1 cm long from the middle.
  2. Remove the seeds from the resulting cucumber halves using a spoon.
  3. If desired, drizzle some chili sauce into the resulting cavities, then top with the roast beef, lettuce, vegetables, and coriander. The light paleo sandwich is ready!

5. Apple burger with goat cheese

A baked apple is an old hat. Combine the fresh apple aroma with goat cheese! You will be enthusiastic.

The ingredients

  • 1 small, tart apple
  • 1 slice of goat’s cream cheese
  • Crema di balsamic as required

That’s how it’s done

  1. Remove the core of the apple and cut it in half.
  2. Briefly roast the cut sides of the apple in a (grill) pan or on the contact grill.
  3. Drizzle the cut surfaces with a little balsamic cream, put the goat cheese on top, and fold up the “burger” – bon appetit!
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Order Bread Mixes Online

The founders of “Meisterwerk” offer various bread mixes including the trendy superfood chia for shipping. The packages should fit in every mailbox.

Do you remember the hype surrounding the bread maker? A flour mixture was added, and after a great deal of rolling, kneading, and baking, the end result was a cube-shaped loaf with a hole in it, which was bone-dry in two days.

After that, it became fashionable to put as much manual labor as possible into baking bread: Grain was crushed, sourdough was prepared, fermentation baskets were bought and pre-ferments were made. The result was definitely better than with the bread maker, but it still took a lot of effort to make a sandwich.

On offer at Meisterwerk: Vegan, gluten-free, and lactose-free baking mixes

The managing directors of Meisterwerk from Hamburg now want to delight us with a compromise between practical and handmade: In their bread baking mixes, which you can order online, the various ingredients are packaged separately, so that you have a good overview of what the dough ultimately consists of.

Just open the bag, add water and baking doesn’t work; With some products, such as the hearty wholemeal bread, a so-called scalded piece must first be prepared, i.e. rye meal soaked in hot water.

On the easy-to-understand Meisterwerk website, you will not only find a detailed list of the ingredients of each bread but also learn all sorts of instructive information about bread baking, and keyword scalded pieces.

Allergy sufferers will also find what they are looking for here: Meisterwerk also has gluten-free bread and lactose-free bread. All but one baking mix are vegan.

At around 5 to 6 euros per dough mixture, the products from Meisterwerk are not a bargain, especially since you have to add on your own energy costs, which the baker would otherwise take care of for you. But if you want to get a taste of bread baking, you should take a closer look at the beautifully designed website.

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Purple Bread: Purple Superfood Bread!

White bread is demonized by many: not enough nutrients, digested too quickly, and too many food cravings. But that should be over now because Purple Bread is on the rise – a purple-colored bread with the texture of white bread, which is also rich in antioxidants and is digested around 20 percent more slowly than classic white bread. Introducing the new “Superbrot” in purple!

Purple Bread: the superfood bread

Chia seeds, matcha, and goji berries were yesterday: The superfood of the future is purple bread! A bread that looks like it was baked by the Care Bears themselves – but with great ingredients. It consists entirely of natural ingredients and is digested around 20 percent more slowly than white bread – with an almost identical texture.

The Purple Bread owes its beautiful color to the anthocyanins – water-soluble tannins that were extracted from black rice, especially for the superfood bread. Anthocyanins have an antioxidant effect in the body, so they help prevent cancer and heart and circulatory diseases.

The only catch: Unfortunately, the purple bread has no fewer carbohydrates than conventional white bread! The ratio of starch and white flour is not lower in this superfood bread in order to get a special texture.

Vision healthy white bread

The idea for Purple Bread came from nutritionist Professor Zhou Weibiao from the University of Singapore. Since many people all over the world love white bread so much, but often only eat it with a guilty conscience because it contains hardly any valuable ingredients and causes blood sugar levels to rise quickly, the researcher pursued a special vision.

He wanted to develop a bread that was similar in texture to white bread and healthier than it. This seems to have been achieved with the Purple Bread. The first baked superfood bread is not yet available in Germany. But it is only a matter of time before the purple bread finds its way from the Asian to the German supermarket.

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Industrial Bread Causes Flatulence!

Farting on bread: If you have a rumbling stomach after eating a piece of bread and butter, you will quickly suspect gluten intolerance. In fact, flatulence is caused by the way the bread is made, not the type of grain. EAT SMARTER explains which slices of bread are particularly affected.

Does every roll have its own tone?

Bakers line the streets and advertise “freshly baked bread”. But as is always the case when a food production process is industrialized, something falls by the wayside. In the case of industrial bread, this is the rising time of the dough.

Often there is a rumbling in the stomach after eating bread, the diagnosis is quick: irritable bowel syndrome or gluten intolerance. However, scientists at the University of Hohenheim have now discovered that it is not the grain that causes the flatulence, but rather the short rising time.

In their study, the scientists examined both the types of grain and the manufacturing process. Industrial loaves in particular are far too short, usually just an hour. But the process is very important because it breaks down indigestible FODMAP sugars.

The term FODMAP describes a group of short-chain carbohydrates and so-called sugar alcohols that are fermentable. They are neither toxic nor dangerous but cause pain in irritable bowel patients because the small intestine cannot break them down. In the colon, the FODMAP sugars from carbon dioxide, methane, and hydrogen, cause bloating.

As early as 2010, an Australian study examined and found that a low-FODMAP diet has a positive effect on the symptoms of irritable bowel patients. By the way: Although spelled flour contains fewer FODMAPs than wheat flour, the difference is so small that it has no noticeable effect.

This prevents the bread from bloating

So the real culprit is the rising time in bread-making. It determines how high the FODMAP sugar concentration is in the dough. Industrial bread usually only lasts an hour, which is far too short and so this bread has the highest FODMAP concentration.

In traditional bread making, the dough rises for several hours because the ingredients need this time to combine. This gives the dough the right firmness and full aroma.

The scientists from the University of Hohenheim analyzed bread with rising times of one, two, four, and four and a half hours. After four and a half hours, only 10 percent of the FODMAP sugar content remained and the slices of bread also contained more biologically usable zinc and iron. So the longer the rising time, the more digestible the bread!

Some manufacturers – particularly those for supermarkets and “quick bakeries” – even separate the outer layer of the grain kernels. This saves money but robs the bread of many vitamins, minerals, and fiber, which are mainly found in this outer layer.

So if you want to eat really nutritious bread and avoid possible flatulence, you should buy bread from a baker who still bakes in the traditional way. Or fire up the oven yourself and bake some walnut bread yourself.

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Food

Make Cloud Bread Yourself

Cloud Bread – This fluffy bread is an indispensable part of the low-carb kitchen. The low-carbohydrate and gluten-free “cloud bread” is made from just four ingredients and is, therefore, a great alternative to bread for the evening and for all those who want to save on carbohydrates for fitness or health reasons. EAT SMARTER shows you how to make Cloud Bread yourself.

Cloud Bread – The fluffy low-carb bread

Many people consciously avoid eating carbohydrates for a certain period of time. Conventional bread is taboo for the supporters of the low-carb movement, especially in the evenings: After all, carbohydrates block the proper fat-burning process. If you still don’t want to do without your evening meal, you should definitely try the Cloud Bread!

The low-carbohydrate, high-protein, and gluten-free version of the flatbread is baked entirely without flour and is ideal as a temporary bread substitute. Refined with delicious spreads, it is perfect for breakfast or in combination with fresh vegetables as a sandwich for the lunch break. The cloud bread also tastes great as an accompaniment to curries or as a burger bun.

That’s how healthy Cloud Bread is

If you want to cut back on carbohydrates from time to time, you are welcome to use the homemade Cloud Bread. Thanks to its high protein content, it keeps you full for longer and stimulates fat burning – this is particularly beneficial in the evening hours. In combination with fresh or steamed vegetables, the low-carb flatbread is a delicious alternative to bread.

In the long term, however, Cloud Bread should not replace complex carbohydrates from whole grains or potatoes, as these also provide filling and digestive fiber – you won’t find these fibers in Cloud Bread. Here is the Cloud Bread DIY recipe.

Make Cloud Bread yourself

The ingredients:

  • 3 eggs
  • 100 g double cream cheese
  • 1 teaspoon Baking powder
  • Salt

Preparing the Cloud Bread:

  1. Preheat the oven to 150 degrees. Separate the eggs and mix the yolks with the cream cheese.
  2. Now add the baking powder and mix thoroughly again.
  3. Beat the egg white with a pinch of salt until stiff and fold into the egg and cream cheese mixture in portions.
  4. Now put about six to eight round flat cakes on a baking tray lined with baking paper and bake for about 20-25 minutes – depending on the desired degree of browning. If required, the finished Cloud Bread can be sprinkled with herbs such as rosemary.
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Very Simple: Bake Pumpkin Bread

It’s bright orange and extremely juicy and delicious: we’re talking about pumpkin bread. But the autumn baked goods are rarely found in stores. So now it’s time to bake pumpkin bread!

You only need a few ingredients and a little patience to bake pumpkin bread, because the pastry is made from yeast dough. When it comes to choosing the type of pumpkin, the only limit is your imagination – we chose the Hokkaido pumpkin because it doesn’t even have to be peeled.

Bake pumpkin bread – healthy ingredients

Pumpkin bread not only scores points in terms of taste with its fluffy and juicy consistency and the slightly sweet and nutty aroma, the ingredients are also impressive thanks to good ingredients.

The wholemeal flour in the dough provides a good deal of fiber and B vitamins, while the pumpkin contains few calories (25 kilocalories per 100 grams) and plenty of beta-carotene, the plant-based precursor of vitamin A. Pumpkin seeds also score points with polyunsaturated fatty acids and iron.

Bake Pumpkin Bread

The ingredients for 1 pumpkin bread:

  • 450 g pumpkin of your choice (makes approx. 300 g pulp)
  • 500 g wholemeal spelled flour
  • 1 cube of yeast (42 g)
  • 1/2 tsp honey
  • 350 ml of lukewarm milk of your choice (e.g. goat milk, buttermilk)
  • 110 grams of butter
  • 1 tsp salt
  • 60 g pumpkin seeds

The preparation:

  1. Wash or peel the pumpkin, clean and cut into small cubes. Place the diced pumpkin in a saucepan, cover with water and cook covered for about ten minutes. Then drain, finely puree, and leave to cool.
  2. Meanwhile, put the flour in a bowl, make a well in it and crumble the yeast into the well. Mix the honey, milk, and some flour from the edges to form a pre-dough, cover, and leave to rise for 15 minutes in a warm, draft-free place. Melt 100 grams of butter.
  3. Add butter, salt, pumpkin puree, and 50 grams of pumpkin seeds to the pre-dough and knead everything into a smooth dough.
  4. Grease a loaf pan with the remaining butter and fill in the batter. Cover and let rise for another 15 minutes. Sprinkle the bread with the remaining pumpkin seeds and bake the pumpkin bread in a preheated oven at 200 °C (180 °C fan oven; gas: level 3) for approx. 60 minutes.
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Make Banana Bread with Cheesecake Topping Yourself

Banana Bread or Cheesecake: Which is Better? Both together! Because we just couldn’t decide whether we should devote our DIY to banana bread or cheesecake, we simply combined the two delicious types of cake and the result was: super moist banana bread with a cheesecake topping.

Cake classics combined

Admittedly, this cake variation is not particularly low in calories. But hey: Sometimes you just have to treat yourself to a sweet treat – especially when it tastes as incredibly delicious as this banana bread with a cheesecake topping.

As the name “Banana bread” may already suggest, it is mainly ripe bananas that disappear in the dough. They are particularly sweet and give the cake an extra portion of juiciness. The yellow fruit also provides B vitamins, some vitamin C, lots of potassium, and a good portion of magnesium. Paired with the creamy cream cheese topping, it’s a dream come true!

Banana bread with cheesecake topping

The ingredients for the banana bread:

  • 3 ripe bananas
  • 4 tbsp canola oil
  • 1 egg (size M)
  • 100 g raw cane sugar
  • 1 vanilla pod (Mark)
  • 180 g wholemeal spelled flour
  • 1 tsp baking soda
  • 1 teaspoon Baking powder
  • 1 tsp cinnamon
  • 1 pinch of salt

Ingredients for the cheesecake topping:

  • 900 g cream cheese (double cream level)
  • 1 vanilla pod (Mark)
  • 50 g powdered sugar
  • 1 organic lemon (zest)

The preparation:

  1. Preheat the oven to 180 degrees top/bottom heat. Mash the bananas with a fork. Then add the oil, egg, pulp of a vanilla pod, and sugar and mix together.
  2. Now add flour, baking soda, baking powder, cinnamon, and salt to this banana mass and mix to form a dough.
  3. Pour the batter into a greased springform pan and bake until golden brown, about 30 minutes. Then let it cool down completely.
  4. For the cheesecake topping, mix the cream cheese together with the pulp of a vanilla pod, powdered sugar, and lemon zest until creamy, and place on the banana bread. Place in the fridge for at least three hours
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Make Your Own Banana Bread

This banana bread is the perfect combination of super moist, cinnamon-sweet, and crunchy crumble topping. Due to the sweetness of the bananas, sugar can optionally be omitted. We’ll show you how easy it is to make this banana bread yourself.

Banana bread with sprinkles

Once again the banana has become too ripe, but you shouldn’t throw away the good one! Because you can conjure up a wonderful and juicy banana bread from ripe bananas. And we’ll add one more thing: crispy crumbles with cinnamon.

This banana bread has everything a treat needs. Due to the natural sweetness of the bananas, you can also completely do without sugar in the dough, optionally of course without the crumbles if you want it even healthier. But sometimes it can also be a little treat!

Coarsely chopped nuts can give banana bread an extra crunch. This is how you combine many healthy ingredients: bananas, nuts, buttermilk, and cinnamon. The fruity delicacy tastes just as good warm from the oven as it does when chilled – the 15 pieces are gone faster than you can say “cinnamon banana bread with crumbles”.

The recipe for the banana bread

For the banana bread

  • 1 egg
  • 80 g sugar (optional)
  • 1 tsp vanilla sugar
  • 115g butter
  • 250 buttermilk
  • 2 ripe bananas
  • 260 g wholemeal spelled flour
  • ½ g salt
  • 2 teaspoons of baking soda
  • 1 tsp cinnamon
  • coarsely chopped nuts (optional)

For the sprinkles

  • 40 g powdered sugar
  • 60 g wholemeal spelled flour
  • 4 tablespoons melted butter
  • ½ tsp cinnamon
  • Salt
  • Besides that
  • Butter for greasing the mold

Preparation steps

  1. In a large bowl, combine the egg, sugar (optional), and vanilla sugar using a hand mixer. Add the butter and mix until a fluffy mass is formed.
  2. Add buttermilk and bananas.
  3. In a second bowl, mix together the flour, salt, baking powder, and cinnamon.
  4. Gradually pour the flour mixture into the liquid mixture.
  5. Optionally, mix a few chopped nuts (e.g. Brazil nuts, almonds, hazelnuts, walnuts) into the batter.
  6. Grease a mold and dust with some flour. Pour in the batter and preheat the oven to 180 degrees.
  7. For the crumbles, melt the butter and mix with the powdered sugar, flour, cinnamon, and salt. Mix with your hands and pour over the dough in the mold as a fairly coarse crumble.
  8. Bake in the oven at 180 degrees for 45 to 50 minutes.
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Food Waste: Baked Goods for the Trash

18 million tons of food end up in the bin every year. Including 1.7 million tons of baked goods alone, as the environmental organization, WWF found out in a new study. EAT SMARTER explains what this means for the environment, what happens to the products, and how food waste can be reduced in Germany.

Every year, 18 million tons of food end up in the trash in Germany. This affects not only private households, but also production (ignoring losses in agriculture) and processing, bulk consumers, and trade – a waste of valuable resources! A total of 18 million tons: That means that we throw away about every third of food.

This is not only a major problem from an ethical point of view, but also from an ecological and economic perspective. Because raw materials, energy, and water are required, whether for the production or for the destruction of food.

Of the food thrown away, 1.7 million tons of baked goods end up in the garbage every year in Germany. There is such an enormous amount of food waste in the baked goods sector because consumers expect a large and varied range and the demand for the freshness of the products has increased.

Bakeries try to meet these expectations by offering almost their entire range until shortly before closing time. This oversupply of baked goods means that in some shops about one in five baked goods has to be thrown away.

Far-reaching consequences for the environment

“Food wastage has far-reaching consequences for our environment, because it has a negative impact on land use, eutrophication of water bodies, biodiversity, the production of pollutants, greenhouse gas emissions, etc.”, according to the environmental organization WWF, which conducted the study on food waste in the baked goods sector (1).

A harvest area of ​​398,000 hectares of arable land is required for the baked goods produced and then thrown away, which could also have been cultivated otherwise. To clarify the extent: This is an area that is roughly the size of the Balearic island of Mallorca and the state of Hamburg together.

Furthermore, the overproduction of baked goods results in 2.46 million tons of greenhouse gas emissions, which harm the environment unnecessarily. More conscious use of the available bread and baked goods would therefore make a significant contribution to protecting our resources and the climate and reducing food waste in Germany.

Especially against the background of this year’s drought in Germany, the wastage has to be questioned even more, since it also led to enormous harvest losses in the grain sector. Arable land can no longer be claimed on the scale previously used to “throw in the garbage as bread, pizza or pasta” (1).

At 49 percent, private households are the frontrunners in throwing away baked goods, followed by returns from bakeries (36 percent) and retailers (13 percent). These baked goods that are not eaten are then energetically utilized in biogas plants, destroyed in waste incineration plants, or ended up in the animal feed.

Critical: Excess baked goods become pet food

A large part of the baked goods that are not sold is processed into animal feed. This is particularly critical because the baked goods are usually shredded, including the packaging, in the feed manufacturers’ plants.

Most of the plastic is then removed again, but it can be assumed that this rarely happens without leaving any residue and that there is plastic, especially microplastic, in the animal feed. It is, therefore, possible that the animals have plastic particles in their bodies, which humans also ingest by eating meat.

Clear demand of the WWF

The WWF is in favor of computer systems better calculating the production and sale of baked goods so that excess production can be avoided and returns reduced. In addition, consumers should refrain from expecting a well-stocked counter before the shop closes – actions must be reconsidered and changed here.

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Basic Recipe for Gluten-Free Bread with Potatoes

You wouldn’t want to be without this basic gluten-free bread recipe on your daily menu: Now you can make your own fresh, crispy white bread, dark bread, mixed bread, sunflower bread, rolls, and other delicious baked goods at any time. The recipe is enough for 2 loaves of bread (24 servings)

Are you constantly on the lookout for new, unusual yet light recipes for a healthy diet? Recipes that are easy to replicate, recipes that don’t require overly unusual ingredients? Then you should definitely try this recipe for gluten-free bread so that you always have homemade, crusty bread and other baked goods fresh on the table.

Ingredients for gluten-free bread

  • 50-60 g fresh yeast (alternatively 2 P dry yeast)
  • 1 tablespoon of sugar
  • 1 cup (150-200 ml) non-fat milk (or whole milk if desired)
  • 100 grams of butter
  • 2 eggs
  • 500g boiled, mashed potatoes
  • salt (to taste)
  • 650 g potato starch
  • 2 loaf tins (about 25 cm x 10 cm x 8 cm)
  • Some butter or fat for brushing the mold

Preparation of gluten-free bread (basic recipe)

In a large bowl, mix the yeast and sugar until liquified. Now add milk, butter, eggs, mashed potatoes, and salt and mix well. Then gradually add the potato starch and mix well until the mixture is smooth and sticks to your hands. Now cover the bowl with plastic wrap (or plastic film) and let the dough rest for about 30 minutes.

The mass is then divided into two equal parts and each is placed in a buttered (or fat) loaf tin and smoothed out with a wet spatula. Let the dough rise in the mold for another 30 minutes. The slices of bread are baked in a preheated oven at about 200° C for about 30 minutes until golden brown. Leave to cool on a wire rack so the bread stays crispy.

Information and tips

Gluten-free bread brings a healthy change to your diet, not only for those suffering from celiac disease or sprue but also for athletes, and athletes and as a daily, tasty treat. Rice flour, corn flour, starch, buckwheat flour, soy, quinoa, and tapioca are gluten-free, whole wheat, barley, oats, and rye contain gluten. You can get gluten-free baking ferment in organic shops or health food stores; Sourdough works too.

Of course, this stomach-friendly bread can also be processed with mixed flour to make multigrain bread or with rye flour to make dark breakfast bread. Fresh rolls and other baked goods can also be produced very well with this basic mixture. Vary it with sprinkled sunflower seeds, pumpkin seeds, sesame, or linseed; add whole or chopped nuts to the batter.

Here’s a special insider tip: brush your bread with a little oil 10 minutes before the end of baking, it will then become uniquely crispy.

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