I want my recipe list to cover a wide variety of beneficial food items. So, if you enjoyed the leek soup and bran muffins, you’re going to love what I have next on the menu. Sandwiches!
Here a are a few sandwich options that tick all the right boxes for flavour and health benefits. First up is avo on toast, not only is there plenty unsaturated fat (the good kind), but also a good amount of fibre. Thus, keeping your heart healthy.
Avo on toast
- 1 to 2 slices brown or whole-wheat bread (depending on how hungry you are)
- Roughly half an avocado
(Depends on the size of the avo, if it’s small use a whole one. But also judge it, you don’t want to end up wanting bread with your avo because its completely overloaded.) The best avos, I find, are the ones from Durban – the huge butter avos. But whatever you can find will work.)
- Flora proactive margarine or any low-fat margarine in a tub
(Note that brick margarine contains trans fats which are not the good kind of fat)
- A sprinkle of flavouring (Lemon pepper, white/black pepper, assorted dried herbs, paprika if you prefer a kick, or lemon juice)
- Toast the bread.
- Remove the avo from the skin and lightly mash it in a bowl. You don’t want a puree, as lightly mashing it gives the avo a pleasant texture.
- Apply the margarine to the bread along with the mashed avo.
- Sprinkle some flavouring on top and enjoy.
Note: I usually have this as an open sandwich but closed is also good.
The next sandwich is one my family grew to love whilst on holiday. It has plenty protein and if you pick the right type of ingredients, it will be low in saturated fat.
Fancy ham and cheese sandwich
- 2 slices of brown or whole-wheat bread
- A slice or two of cold meat
(Avoid the sliced polony as it often contains high amounts of saturated fat – the bad one- and salt/sodium. So rather look for cold meat that looks like it has been cut straight off of the original piece of beef/lamb/pork. These cold meats usually do have a fair bit of salt added but in moderation are suitable.)
- A slice of cheese
(This one is tricky, you need to look at the label and see what you are buying. The full fat PROCESSED slices of cheese are a few steps away from plastic. So skip those. Rather look out for a low-fat cheese such as mozzarella that you can slice. Alternatively, a low-fat or fat-free cream cheese or cottage cheese will do the trick. Bonus is that you can experiment with different flavours.)
- 2 Sliced gherkins for sandwiches (sliced lengthways)
- Margarine as above
- Mustard (any spreadable mustard you like)
- Apply margarine to both slices of bread. And if you want, mustard to one side. Both sides with mustard can be a bit overwhelming.
- Then layer the ingredients on a slice of bread: spreadable cheese or the sliced cheese, followed by the meat and the gherkins. Followed by the other slice of bread.
- Cut in half and enjoy!
I was recently gifted with a snackwich machine and, boy, did it change the way I view sandwiches! It helps to caramelise the sugars in the bread and produces that intoxicating bread smell. It also warms up the sandwich ingredients, intensifying their flavours. This recipe may be a bit more expensive but it’s worth it at least once in a while.
Chicken with pesto and sundried tomato
- 2 slices of brown or whole-wheat bread
- Low-fat margarine
- Chicken breast, skin removed, sliced into thin pieces. (Left-overs work well as it gets used instead of going to waste)
- Basil pesto (it can be bought or premade, recipe to follow)
- Sliced sundried tomatoes, chopped up (rather have a chunk of sundried tomato instead of the pesto as it adds a lovely texture.)
- Optional extra: slices of mozzarella (I love the strings of cheese as you bite into it. Note, it becomes exceedingly hot after being in the snackwich machine)
- Heat up your snackwich machine.
- Apply margarine to both sides of the bread – this is necessary to prevent the bread from sticking to the snackwich.
- Add the sliced ingredients to one slice of bread: pesto, chicken, sundried tomatoes, and/or optional cheese.
- Place the other slice of bread on top and place in the snackwich machine.
- Allow to cook according to your machine.
- Remove, cut in half and enjoy!
There is a lovely Jamie Oliver pesto recipe. Just follow the link.
The last sandwich is completely decedent and overpriced but is packed with omega 3, protein, fibre, antioxidants, vitamins and minerals.
- 1 bread roll (Either brown, whole-wheat, seeded, rye etc to add as much fibre as possible)
- 1 or 2 slices of fresh salmon or trout ribbons
- A few capers
- Smooth cottage cheese
- Slice open the bread roll and apply the cottage cheese to both sides.
- Place the salmon/trout ribbon and a few capers.
- Enjoy! Believe me, you will.
Enjoyed the sandwiches? Let me know, tag it on social media, #healthycooking #2fruitand3veg.
Have you got a to die for sandwich? Mention it in the comments.
Eat a nutritious diet. Maintain a healthy weight. Exercise regularly.