Cranberry Dream Sandwich & The Universal Food Guide
WFPB Oil-Free Holiday Dream Sandwich as well as how to use the 2024 Universal Food Guide.
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What’s in This Issue?
This article is coming later than I hoped today because of internet connection problems all morning and last night. My apologies.
The Recipe
The recipe is the Cranberry Dream Sandwich, this recipe was initially posted on PlantBasedProof.com and you can view detailed instructions there.
This delicious creation combines a stuffing-spiced sesame seed bun with creamy mashed potato mayo, savory lentil turkey, and slathered with rich mushroom gravy, all topped with a touch of sweet and sour cranberry jam!
All made from scratch in just under an hour for about $2.31 USD for each sandwich.
Serving Sizes Made Simple: Aligning with the Universal Food Guide
The Universal Food Guide is a science-backed and researched universal dietary guide from October 2024.
It was made because although national food guides are designed "to translate scientific evidence with respect to food, dietary patterns, and health,” their development has increasingly become a “corporate/political process,” often with “corporate/political influences overriding science."
This article will tell you exactly how much they suggest eating each day from each food group, based on actual scientific evidence. No more confusion on just how much each serving is since it’s all laid out in tables with the most common foods—did I miss any foods that you want or need to see? Let me know!
🔪 The Recipe: Cranberry Dream Sandwich
⏲️ Estimated Time: About 45-55 minutes.
🍽️ Servings: Around 2-3 servings (~$2.31 USD ea.)
💵 Cost to make: Around $4.61 USD / $6.46 CAD
🕹️ Difficulty: Medium
Nutrition Facts
Serving size 1/2 of the recipe (1 sandwich)
🔥 558.5 Calories (27.9% DV, based on 2,000 calories)
🧈 19.8g Fat (30.5% DV of 65g)
– 🥓 Saturated Fat: 2.3g
– 🚫 Trans Fat: 0.0g
– 🌰 Polyunsaturated Fat: 10.6g
– 🥑 Monounsaturated Fat: 5.3g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 40.1mg Sodium (1.7% DV of 2,300mg)
🌾 77.5g Carbs (5.6% DV of 400g)
🥬 18.5g Fiber (66.1% DV of 28g)
– 🍬 Sugars: 10.7g (21.5% DV of 50g)
💪 22.3g Protein (44.6% DV of 50g)
🍌 1075.9mg Potassium (22.9% DV of 4,700mg)
🦴 141.8mg Calcium (10.9% DV of 1,300mg)
🔩 7.3mg Iron (40.6% DV of 18mg)
🌤️ 0.1mcg Vitamin D (0.2% DV of 50mcg/2000IU) use the maximizing mushroom trick to make this > 100%!Use the maximizing mushrooms trick to make the DV of vitamin D > 100%!
It’s been a while since I’ve mentioned this but all my recipes are allergy and dietary-restriction-friendly and top 8 allergy-free.
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added.
Cranberry Dream Sandwich
This recipe has more steps to it than my usual recipes, but it’s worth it!
The Universal Health Guide
Knowing what to eat has always been a confusing subject, mostly because there’s always been “strong corporate interest and influence” over what we eat with “corporate/political influences overriding science.”
This guide was created with help from non-profit organizations and researchers, without corporate or political ties, that many of us already know like the Physicians Committee for Responsible Medicine or NutritionFacts.org as well as sources ”informed by some 65 years of collective global surveillance and evidence,” all to create an “…unbiased, sustainable, evidence-informed Universal Food Guide to serve as a template for countries to develop their unique guides…” based on the latest science, not profits or dogma.
This guide also gives serving sizes for each food category to make navigating it all that much simpler—this is a living document and will be updated to make it more concise and helpful and will be updated as soon as anything new is discovered.
Here are the Table of Contents for the article.
If you have any questions, complaints, or want any foods added then just let me know!
Or feel free to leave comments, questions, or suggestions
The Science-Backed Research Links
Ingredients that Fight Disease - latest addition: Lentils
The Research on Diet and Disease- latest update: Genetics / Epigenetics
Substack Exclusive Mini Health Posts
Cooking Articles & Guides
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If you have any questions, concerns, complaints, or just want to chat then please feel free to contact me by hitting reply to this email, or let’s connect and be friends on Instagram.
That’s all for today.
Have a wonderful day and stay healthy and nourished!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
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Thanks for sharing. The serving sizes for the Universal Health Guide are super helpful.