Boost Your Heart Health With This Delicious Recipe

heart health


By Justin Cowart 

What exactly is a muffuletta? It is a sandwich that has origins from the Italian immigrants in New Orleans, Louisiana. More specifically, muffuletta is a kind of round country bread that comes from Sicily.

A traditional muffuletta sandwich is stuffed full of different veggies, cheeses and meat, which are then flattened between the bread to make a kind of giant panini that can then be sliced up just like a pie.

In this new version, we change out the normal cheese and meat and replace it all with veggies. If you are a sandwich lover of any kind, then you have got to try out this absolutely satisfying meal – not only will you be getting a scrumptious, satisfying meal, but you also be reaping a myriad of awesome nutrients and benefits.

For instance, eggplant is a great source of potassium. Potassium helps with heart heath and with regulating your nervous system.

Eggplant also contains good amounts of vitamin B1, dietary fiber, copper, vitamin B6, manganese, niacin, vitamin K and folate. It even provides different phytonutrients such as chlorogenic acid and nasunin.

Zucchini is an awesome source when it comes to vitamin C. Vitamin C aids your body’s ability to heal itself from sustained injuries.

Zucchini is also full of manganese and is the best source of dietary fiber that can help to ensure that your body is in the best shape for a long run or extensive exercise. Contained inside is also magnesium, folate, copper, vitamin A, phosphorus and even more potassium.

Veggie Muffuletta

Credit: One Green Planet

Boost Your Heart Health With This Delicious Recipe
  • 1 round crusty loaf of organic bread, round country style or boule (or opt for your favorite gluten free variety)
  • 1 cup sun-dried tomatoes, or oven roasted tomatoes
  • 2 cups pitted kalamata and green olives
  • 1 eggplant (I used two small eggplants), sliced thin
  • 1 zucchini, sliced thin
  • 10 cherry peppers, halved
  • 1 portobello mushroom, sliced thin
  • ½ yellow onion, sliced thin
  • 1 cup greens (kale, spinach or both)
  • 1 cup grated carrot
  • ½ cucumber, sliced thin
  • 1 small lemon
  • 1 clove garlic
  • 6 leaves fresh basil
  • 1 tsp dried oregano
  • ½ cup champagne or white wine vinegar
  • 2 tbsp plus 1 tablespoon olive oil, divided
  • Salt and pepper
  1. Olive Spread

    *Take your garlic clove, olives, basil and 1 tablespoon of olive oil alongside your juice from the half lemon and place your ingredients into a processor.

    *Pulse until it becomes a chunky type paste and set aside for later.
  2. Eggplant:

    *Take your eggplant slices and sprinkle with salt and layer the slices into a colander. Allow the eggplant to sweat for about 10 minutes. Rinse your eggplant and pat them dry with some paper towels.

    *Now combine the champagne vinegar with juice of half a lemon, 2 tablespoons of olive oil, some oregano and just a pinch of salt and pepper in a large casserole dish. Be sure to coat your eggplant slices on both sides with your marinade and then layer them in the dish to marinate just a bit more.

    *Repeat this process for the zucchini slices as well except make sure to skip the sweating step and marinate for about an hour or 2 in the refrigerator.

    *Finally you are ready to heat a large skillet or grill pan over a medium to high heat. Cook your eggplant in a single layer, until it is lightly browned in spots. Make sure to turn them one to brown both sides which should take about a minute on each side. Continue this process for the rest of your eggplant and zucchini. Make sure to cook your mushrooms and onions in the same manner. Once this is completed set all of your vegetables aside to cool off for a bit.

    *Now on to the bread: Make sure to carefully cut off the top of the loaf, as if you are cutting open a pumpkin - make sure to leave more bread on the bottom than the top. Now using your hands, pull out the soft bread insides to create a cavity. Make sure to leave a ½ inch thickness of bread all the way around.

    *Alright you’re almost done! Spread half of your olive mixture into the bottom half of your bread loaf’s cavity in as even a layer as you can. Follow up with a layer of eggplant followed by your tomatoes, onions, greens, zucchini, peppers, cucumbers, mushrooms and carrots.

    *Make sure to finish with a final layer of eggplant and the rest of your delicious olive mixture. Place the top back onto your sandwich and wrap it with plastic wrap. Now your sandwich goes into the fridge - make sure to weigh the sandwich down with a heavy pot or skillet for example and let it chill overnight.

Now you are ready to slice up and serve your super delicious and super healthy sandwich! This recipe does call for a little longer prep time than you may be used to, but trust me, this sandwich is so worth the wait!

If you braved the prep time and were able to wait the 24 hours, we would love to hear

just how tasty your sandwich was in the comments below!




Justin Cowart

Justin Cowart

Justin Cowart is a writer and researcher that loves to learn more about health, life, consciousness and making the world a better place. He loves music, traveling, meditation, video games and spending time with family and friends. He believes in baby steps and lifestyle changes in order to live a full life. In 2014, he lost around 40lbs from baby steps and emotional detoxing.
Justin Cowart


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