For adults sandwiches are one of the most easily available lunchtime foods, as well as being made by many at home. They are also a staple of school lunchboxes but can seem boring and tasteless with little variety.
Bread:
Regular sliced bread is easy to make sandwiches from, but choose wholemeal bread for a little more fiber. Bread is also available sliced with seeds in and this can also add a few extra nutrients. For a really filling sandwich try baking wholemeal bread at home or using crusty rolls, ciabatta or bread from your local bakery rather than the supermarket; delicious tasting bread makes for a more complete sandwich.
There are many types of bread now available with a reduced wheat content or no wheat at all. Being less refined, these types of bread can be more filling or offer slightly more sustained energy. Try pumpernickel, rye bread, corn or spelt bread for a different taste. Spelt, corn and rye flour are now even available in large supermarkets and can be mixed with regular flour or used alone.
Pitta breads, wraps and corn flour tortillas are suitable to make a less heavy wrap or sandwich.
Use Interesting Seasonal Salads:
Forget lettuce, tomatoes and cucumber as a staple. Popular as these may be, there are many seasonal salads and vegetables which not only taste great in sandwiches but may also be less soggy than their more common counterparts. Buying vegetables like this in season also means that they may be cheaper. Including these more flavorsome varieties eases a reliance on high fat, highly flavored foods like cheese, meat or mayonnaise for taste. So it is easier to think of healthy or low-fat fillings as well as eat a whole range of nutrients.
- The following are all easy to prepare and delicious in sandwiches: sprouted seeds like alfalfa or sunflower, watercress, rocket, spinach, spring onions, avocado, olives and herbs.
- Taking a tiny bit more time to prepare, many vegetables make for a delicious, crunchy salad component to sandwiches. Slice these finely, use a mandolin or invest in a Lurch Spiralizer which is one of the easiest to use inexpensive kitchen gadgets on the market and essential for vegetarians. Try celery, carrots, apple, celeriac, mushrooms, fennel, radishes, courgettes, white cabbage, red cabbage, beetroot and peppers.
Substantial Fillings:
Adding some protein makes a sandwich more of a filling meal but this does not have to make it high fat or expensive. There are many simple to prepare fillings which add to the nutritional content of a sandwich as well as the flavor.
- Good vegetarian fillings include smoked or herb tofu, hummus, guacamole and pine nuts or walnuts, unsweetened peanut butter and vegetarian sausages.
- Boiled eggs, omelet, low fat soft cheese, chicken breast, tuna, turkey, lean ham, lean roast beef and cottage cheese are filling and full of protein without too much fat.
Ideas:
- For really tasty egg mayonnaise mix in a few salted capers, chopped sun dried tomatoes, crumbled feta cheese or smoked salmon.
- Try tuna or chicken with mushrooms and cooked crispy bacon in mayonnaise with plenty of salad.
- Leftover Spanish omelet is fantastic in a sandwich with crusty bread, butter and salad leaves.
- Strong flavored foods can liven up ordinary ingredients, either mixed in to a creamy filling or distributed sparingly into the salad. They can also help to give flavor to lower fat sandwiches. Try anchovies, gherkins, chili, pesto, blue cheese, pickle, Marmite, pickled onions, mustard, lemon juice and fresh herbs.
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