Healthy Whole Wheat Sandwich

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If you feel you prefer something substantial for your meal, there is always a sandwich to fill that need – and yes, you can make it raw!

Recipe Author: Beautiful on Raw

Preparation Time: 60

Serves: 3

Ingredients for bread slices:

  • 2 cups of wheat berries to sprout
  • 2 cups total of sunflower and pumpkin seeds, mixed in any proportion you like
  • 1 Tbs. of dulse flakes or kelp granules
  • ½ cup red onion, finely chopped
  • 1 tsp. Celtic sea salt
  • 2 tsp. fresh dill

Ingredients for the soft "cheese":

  • 1 cup almond pulp, left over from making almond milk
  • 2 cloves garlic, chopped
  • ¾ cup cilantro, chopped
  • 1 Tbs. fresh dill
  • ½ tsp. Celtic sea salt
  • juice of 1 lemon
  • 2 Tbsp. extra-virgin olive oil
  • 3 Tbs. water

Ingredients for the toppings:

  • Tomatoes
  • Leaf lettuce
  • Red onions
  • Fresh herbs
  • Sprouts
  • Raw sauerkraut


  1. Start by soaking and sprouting the wheat berries until the grain produces 2-3 mm sprouts.
  2. Place the sprouted wheat in a food processor and pulse to create a homogenous mixture, using the spatula to scrape the sides as needed.
  3. Add seeds, kelp or dulse, and continue to blend until well mixed.
  4. Transfer the mixture to a bowl and mix in the onions, dill and salt.
  5. Place onto parchment covered dehydrator sheets, forming 6 pieces of bread with the help of the spatula, and dehydrate at 105 F for about  13-15 hours, flipping the slices midway directly onto mesh trays.
  6. For the "cheese" spread, combine all the soft cheese ingredients in a food processor, and process with an S-shaped blade, scraping the sides with a spatula, until well blended.
  7. To make a sandwich, spread the cheese onto 2 pieces of bread, top one of them with lettuce leaf, tomato, onion slices, herbs, sprouts or sauerkraut. Place the 2nd piece of bread on top. Serve with love.

Preparation time: 1 hour plus sprouting, dehydrating and assembling time. Makes 3 sandwiches.

Ingredients: cilantro, garlic, lettuce, pumpkin seeds, red onion, sauerkraut, sprouts, sunflower seeds, tomato, wheat berries

Recipe Type: Main Course