Friday, July 10, 2009

Seitan Lunchmeat, BBQ Sauce, Spinach, Tomato and Broccoli Sprouts on a Whole Wheat Wrap

Today was spent running to multiple grocery stores to pick up provisions for the homestead. We went to Whole Foods, the health food store and Wegman’s. The combination of things we bought was unusual to say the least. You will be seeing these appear on the blog in the coming weeks.

By the time we got back from the multiple grocery stores we were starving. The tiny 1-ounce bar of 70% organic dark chocolate we split from store number two didn’t really stop the hunger.

Since we had the seitan lunchmeat in the refrigerator I knew we were going to have a sandwich. Sandwiches are the fastest meal to put together when you are starving, like today. I included extra seitan on this sandwich (probably because I was hungry) because two servings didn’t look like enough. We had BBQ sauce because my husband is not fond of mustard, and mayonnaise has a little too much fat if we are going to come close to the 12% target. The spinach, tomato and broccoli sprouts were added for nutrition.

I love broccoli sprouts and put them on most of our sandwiches. After reading that broccoli sprouts contain 100 times the level of sulforaphane of adult broccoli, eating the sprouts made total sense to me. If you aren’t a fan of broccoli, the sprouts have a much milder flavor that doesn’t remind me of broccoli. I think the taste is closer to other sprouts (clover or alfalfa) than it is to broccoli. The sprouts, like the broccoli, are reported to help the body fight cancer and that is why I buy them.

This sandwich is filling and contains a huge amount of protein. Something tells me we won’t be hungry for hours. In retrospect 2 servings of the seitan lunchmeat would have probably been plenty. Oh well, that is what happens when you let yourself get too hungry before a meal. At least the calorie count wasn't out of control.

Seitan Lunchmeat, BBQ Sauce, Spinach, Tomato and Broccoli Sprouts on a Whole Wheat Wrap
Serves 2


2 whole wheat roll ups
2 tablespoons of BBQ sauce, sweetened with Agave
3 servings of pressure cooked seitan lunchmeat, shaved thin
3 cups of baby spinach, cleaned and dried
1 large tomato, thinly sliced
½ cup of broccoli sprouts


Smear one tablespoon of BBQ sauce on each roll up. Top with remaining ingredients and roll up the sandwich. Serve whole or sliced.

Nutrition Information:

Amount Per Serving
Calories - 408.98
Calories From Fat (17%) - 67.83

Total Fat - 8.48g
Saturated Fat - 3.14g
Cholesterol - 18mg
Sodium - 661.61mg
Potassium - 883.68mg
Total Carbohydrates - 49.56g
Fiber - 15g
Sugar - 14.16g
Protein - 46.73g


My husband and I both liked this sandwich. He thought it could use a little more BBQ. I purposefully kept the BBQ to a minimum due to the sugar content and the fact that sugar feeds cancer. You will be seeing more recipes with stevia in the coming months.

If you wanted to add a little more flavor to this sandwich you could include a little hot crushed peppers (wet hots), or Dijon mustard. I would have added some shredded carrot if I had it preshredded in the refrigerator. I was too hungry to wait that long for a sandwich.

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