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National sandwich day the healthy way
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Why is 18th century English noblemen John Montagu's birthday significant? Perhaps he is better known as the fourth Earl of Sandwich, the infamous man famed for his endless gambling bouts at local parlors. During one 24 hour period, he instructed his servants to bring him his lunch meat between two slices of bread so that he could eat with one hand and not give up his seat at the table.
Photo by Paul Chelsey
And so the sandwich was born.
Few food items have grown in worldwide popularity throughout the centuries. The National Restaurant Association reports that sandwiches account for 1/3 of deli department store dollars and is the second most popular lunch choice by full-time employees (surprisingly apples are the first). A common comfort food, this lunchtime staple is convenient, easy to eat, compact and can be crafted to your personal tastes. That is what makes the sandwich so great. You can make it as healthy or as unhealthy as you want to.
That is why today, on National Sandwich Day, we will turn our attention to more healthy sandwich options. Clouded by the false dualism that surrounds our daily life, when we try to eat healthier, we limit ourselves because we do not consider our possibilities. We look at situations in terms of black and white, this or that, can and cannot. We are trying to watch our fat intake, so we simply cannot consume a BLT or a Philly Cheesesteak. Doing so would surely spoil our diet. However, if we allow ourselves think outside of the box and become creative with different flavors, we may find that we can adjust sandwich recipes and not sacrifice our favorite foods in the quest to live healthy.
It is easy to understand why most individuals believe they must give up their beloved sandwich, as the most popular sandwiches include cheeseburgers, BLT's, Sloppy Joe's, grilled cheese, pulled pork, Philly cheesesteak and club sandwiches. While these options, loaded with high calorie, high fat and high cholesterol fillings are not as heart healthy as a diet often demands, you can adjust the recipes to make them more diet friendly.
- Bread
Although most of us associate white bread with a sandwich, it is not the healthiest of options. Use a heartier bread that contains more fiber, which will keep your body satisfied for a longer period of time. Try whole wheat varieties. You could reduce the calorie and fat in your sandwich by making it open-faced or by using a tortilla, wrap or quesadilla shell. There are plenty of options available and you are likely to find a bread that fits your lifestyle and personal taste.
- Fillings
When making a traditional club sandwich, pay attention to the sodium content of your deli meats and cheeses. The American Heart Association recommends a daily intake of 2400 milligrams of sodium. Excessive sodium consumption leads to increased blood pressure and other cardiovascular risks.
When choosing cuts of meat for a heartier sandwich like Sloppy Joe's or Pulled Pork, select leaner cuts of the meat. Cheese can often be eliminated from sandwiches, but there are also many low-fat, fat-free options available.
Sandwiches are a great opportunity to incorporate more vegetables into your diet. Try adding not only lettuce to your favorite sandwich, but fresh tomatoes, cucumber, avocado, sprouts, bell peppers, zucchini and carrots. Vegetables can be fresh and raw, or roasted and grilled to fit your specific tastes. Although iceberg lettuce is a traditional way to add a nice crunch to your sandwich, it is quite low in nutritional value. Try mixing in arugula, spinach or romaine.
- Condiments
Many of us are not willing to give up the distinct taste of mayonnaise on our favorite sandwich. Light mayo just does not have the same taste as the traditional condiment. If you fit into this category, simply be aware of the portion of mayo you use and you do not have to sacrifice taste. However, if you are willing to be adventurous, take the time to browse through your grocer's condiment aisle. Mustard is a fantastically versatile low-calorie option and it comes in many different varieties. As with deli meats and cheeses, be aware of the sodium content in any condiment, especially in low or non-fat options. Additionally, mixing dried herbs or other flavors into light mayo or even creme cheese is another delicious option worth experimenting with.
Luckily on this year's National Sandwich Day, you do not have to sneak away to a dark corner, tightly gripping your two pieces of perfectly toasted bread, warm melted cheese and perfectly sliced meat just to enjoy a guilt-free lunch. Celebrate the day by flexing your creativity muscles, experimenting with different options and flavors. Not only will your body thank you, but those around you will become envious of your deliciously healthy lunch.
On second thought, you may need to hide in a dark corner to avoid co-workers and family members stealing your delicious sandwich after all!
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