Do you remember the friend Veli who helped me with the video last year?He opened a small coffee shop called Essentials in Shanghai this year.It sells various sandwiches,salads,and healthy drinks.In fact, I owe a lot to him for my show now; he has been encouraging what I do.The earliest videos were made using his phone.Because someone suggested they wanted to learn about healthy and energy-boosting recipes, today I will introduce you to two dishes from Essentials: the bean salad and tuna sandwich.Makes 2 servings of sandwiches and salads:1 cup beans1 cup chickpeasHalf a cup mung beansHalf a cup barleyA handful of leafy greensAnd shredded bell peppersFor the sandwich, you need:4 slices whole grain bread

 

Several slices of cheddar cheese

　　

• 4-5 lettuce leaves
• 120 grams of rehydrated tuna
• 2-3 tablespoons mayonnaise (mayo)A few slices of avocado
• Soak the beans and chickpeas in cold water overnight.
• Place the chickpeas, mung beans, and barley with 3 cups of cold water in a pot.
• Boil them, then reduce to a simmer and cook for 25-30 minutes.

Drain the liquid and set aside.

　　

• For the beans, bring 3 cups of water to a boil.When it boils,
• discard the water and add new water, bringing it back to a boil.Cook for 40-50 minutes until the beans are soft.）Kidney beans are rich in iron, fiber, and nutrients but need some effort to remove impurities.
• Mix the chickpeas and barley.Place leafy greens at the bottom of a bowl.
• Top with the three types of beans,
• and bell pepper shreds.You can also drizzle with olive oil and balsamic vinegar.Essentials uses a special honey mustard sauce for their sandwiches.
• Mix the tuna and mayo.Place cheese on the bread.

Add several lettuce leaves,

　　 tuna,

　　 more lettuce,

　　 and avocado slices.

　　 Cover with the other slice of bread, cut in half, and you can grill it if desired.

　　 If you want to save time, you can go to Essentials for their ready-made offerings.

　　 Their address is No. 222 Lane Ma Deng Road, Huafu Tian Di Underground Level 1.

　　 Add water, bring to a boil, then pour out the water.

　　 Boil the water for 40-50 minutes on low heat until the beans are soft.

　　

Kidney Beans are rich in iron and fiber, nutritious and abundant. They just need some effort to remove impurities.

　　 Mix the green peas and barley.

　　 Place green leaves at the bottom of the bowl.

　　 Top with three kinds of beans.

　　 And bell peppers.

　　 You can also drizzle with a mixture ofolive oil.and blackvinegar..They use a proprietary recipe forhoney.mustard sauce.
to make their sandwiches. First, mix the tuna and mayonnaise.

　　

　　 Place cheese on the bread.

　　 Several lettuce leaves.

　　 Tuna.

　　 Then add more lettuce and avocado slices.

　　

　　 Cover with the other slice of bread, cut in half diagonally, and you can also toast it before serving.

　　 If you want to save time and eat ready-made food, you can try at their Essentials store.

The specific address is: No. 222 Langting Road, Huafu Underground Level One.