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12 ways to make a healthier sandwich
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Wrap Sandwich
If you think sandwiches are boring and high in calories and fat, you’re right. But don’t give up on the sandwich just yet. Here are 12 ways to make a healthier sandwich that will excite your taste buds and stimulate your creative juices.
• Use whole wheat, whole grain, protein, Ezekiel or spelt bread instead of white bread and rolls. Or make a wrap with a whole wheat tortilla.
• Skip the cheese or opt for a healthier low fat version of your favorite.
• Add raw greens—spinach, arugula, romaine lettuce.
• Add raw sliced veggies—tomatoes, cucumber, zucchini, avocado, red onion.
• Make an entire sandwich with roasted veggies—eggplant, zucchini, red peppers, onions—and add a sprinkle of parmesian cheese.
• Substitute traditional mayo for a low fat variety, spicy mustard, olive oil, pesto or cranberry sauce.
• Use fresh roasted turkey or chicken slices instead of processed meats like ham or bologna.
• Spice it up with fresh basil or parsley leaves, dried oregano, salt substitute or cayenne pepper.
• Try some jar spreads and veggies such as sun dried tomato pesto, pickled eggplant, roasted red peppers, pickles, pepperoncini or marinated artichoke hearts. Since these tend to be packed in oil, use them as an accent, not the main attraction.
• Instead of tuna with mayo, mix canned tuna or salmon with olive oil, vinegar, lemon juice, onion powder, garlic powder, dill weed and relish.
• If you like PB&J, buy natural organic peanut, almond or cashew butter without sugar and top it off with an all-fruit spread.
• Cut the calories buy eating only half a sandwich or making it open faced.
Have fun experimenting with a couple of these options at a time to enjoy a more interesting, flavorful and healthier sandwich.
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