It's autumn and if you're like me you're looking for ideas to jazz up back-to-school lunches for your kids — or for yourself. Instead of succumbing to cafeteria fare, how about resurrecting the sandwich? If your idea of a healthy sandwich is a slice of meat between two slices of bread — you can do better! To help inspire you, I teamed up with other dietitians and chefs and put together ideas for remaking the simple turkey sandwich.
To build your healthy sandwich, choose one or more from the following:
- Turkey: Roasted, sliced, diced, shaved, shredded — or substitute any lean protein
- Whole grain: Sliced bread, bun, roll, tortilla, pita, ciabatta, baguette, focaccia, naan, English muffin, bagel, flat bread, cracker
- Spread or relish: Mustard (regular, hot or sweet), low-fat mayonnaise, cranberry relish or other fruit spread, hummus, honey, pesto, peanut butter, salsa, low-fat refried beans, BBQ sauce
- Toppings: Lettuce, tomatoes, avocado, peppers (sweet, hot or spicy), celery, radishes, cucumbers, herbs, apple, pear, grapes, raisins, chopped nuts
- Preparation method: Traditional (layered), toasted, grilled or panini style, roll or wrap, stuffed, open-faced, salad-filled
In addition to your healthy sandwich, be sure to stuff your sack with veggies and fruit to munch, and a healthy beverage to sip.
A healthy sandwich doesn't have to be boring. Get creative and make those sandwiches healthier and more interesting! What are your suggestions for sandwich makeovers?
Sept. 09, 2010