Sourdough Tomato Sandwich Recipe for Longevity

OWhether or not you work from home, knowing what to eat for lunch can get tricky. Of course, some of us go for the same staples day after day, while others can wait and see what they crave as the clock strikes 12. Then there are times when our schedules are so hectic and our tasks seem so endless that we might forget to take a break and recharge with a meal…or end up snacking on less than nutritious foods. In those cases in particular, super simple and virtually effortless meal ideas can come from FTW, like this sourdough and tomato sandwich recipe, which takes no more than 60 seconds to prepare, courtesy of @bluezones.

We asked Toby Amidor, MS, RD, CDN, FAND, an award-winning nutrition expert and the wall street journal bestselling author of The Family Immunity Cookbookto tell us how this sandwich can promote health and longevity.

Why We Love This Sourdough Tomato Sandwich Recipe

This plant-based sandwich is packed with vitamins, minerals, and phytonutrients that support wellness and healthy aging on multiple fronts.

Sourdough bread

Let’s start with the basics: sourdough bread, which according to Amidor is “rich in antioxidants thanks to the interaction of lactic acid bacteria”. Antioxidants are essential for preventing cell damage, which is linked to aging and adverse health effects. Plus, fermented foods like sourdough can reduce inflammation and boost immunity, not to mention boost your gut health for wellness gains across the board.

extra virgin olive oil

EVOO is not only delicious and versatile; it is also proven to promote longevity. “A 2019 study found that people who used olive oil exclusively, compared to those who did not consume olive oil or olive oil in conjunction with other fats, had more successful aging,” shares Amidor. This study investigated olive oil consumption among adults residing in Greece (where the Blue Zone island of Ikaria is located) over the age of 50, and the most impressive results were seen in participants over the age of 70. rotation to protect your health for years to come.

EVOO is also a wonderful source of healthy fats, and Amidor adds that it contains about 13% vitamin E, “an antioxidant that helps prevent cell damage caused by free radicals.”

Grape molasses

“This dark, sweet syrup is made from grape must, aka grape juice,” says Amidor. She adds that it’s a tasty natural sweetener to have on hand, not least because of its impressive mineral profile. “Research shows that grape molasses contains high amounts of potassium, magnesium, phosphorus and calcium.”

Although different varieties of this sweetener offer these nutrients and anti-aging benefits, you may want to keep an eye out for red grape molasses in particular, as it has the highest level of anthocyanins and overall antioxidant activity. .


Amidor mentions that a medium tomato contains more than 20% of the daily recommendations for vitamins A and C, both of which are antioxidants and therefore beneficial for healthy aging. This sourdough tomato sandwich recipe advises using tomato juice specifically, but if you don’t have a whole, ripe tomato to juice, a processed option may be a valid substitute.

“When a tomato is processed, such as juiced or canned tomatoes, the antioxidant lycopene is potent,” says Amidor. The benefits of lycopene include, but are not limited to, improving cardiovascular health and protecting against certain cancers. So you’ll want to stock up on this powerful free radical fighter regularly. (Tip: You can find it in red and orange fruits and vegetables such as bell peppers, sweet potatoes, and blood oranges.)


Chopped red onions add a kick to this recipe, along with some antioxidants to boot. “They provide vitamin C and quercetin, a phytonutrient that helps fight inflammation, which may help with aging,” says Amidor.

Mint, parsley and oregano

These herbs contain flavor and longevity boosting nutrients in spades. “Fresh peppermint contains vitamin A, folate, calcium and potassium. It also contains powerful antioxidants called phenols,” Amidor begins.

Then there’s parsley, which offers benefits for your brain and body. “A tablespoon of fresh parsley provides more than 75% of the daily vitamin K recommendations. It also provides several antioxidants, including vitamins A and C; both help minimize the effects of free radical damage on your cells, which contributes to aging,” says Amidor.

Finally, Amidor notes that oregano also offers vitamin K, as well as numerous B vitamins and the antioxidant phytonutrients lutein, zeaxanthin and beta-carotene.

Tips for maximizing the benefits of this sandwich

Amidor shares some helpful tips to amp up the health benefits of this sandwich recipe and your diet in general:

  • Sub in wholemeal bread, which the recipe developers also offer as an alternative. “Whole grain bread, which contains the whole grain’s bran and endosperm portions intact, provides vitamin E, which protects cell membranes from damage caused by free radicals, especially those from UV rays,” explains Amidor. In addition, she favors this variety of bread for its protein and fiber content.
  • Use grape molasses sparingly with meals. Amidor says it has added sugar, so be careful not to overdo it with the sweet stuff.
  • Take herbs elsewhere in your diet. Since herbs are often used sparingly in dishes, try to incorporate them whenever you can to increase your intake and benefit even more from their nutrient content.
  • Don’t forget protein, as Amidor emphasizes that balanced meals are essential. Since this recipe was inspired by the Blue Zone of Ikaria, Greece, stay on theme by topping the sandwich with their favorite plant proteins, such as chickpeas, lentils, and almonds, or fresh fish.

Blue Zone Inspired Sourdough Tomato Sandwich Recipe

1. Start with a slice of sourdough bread or thick whole grain bread.

2. Drizzle with a tablespoon of extra virgin olive oil and grape molasses.

3. Sprinkle with salt and oregano.

4. Add a thick layer of chopped onion, mint and parsley.

5. Squeeze the juice of half a tomato over the top.