A sandwich is a favored breakfast choice for many. It is nourishing and vibrant, owing to the vegetables and meat neatly positioned between two slices of bread. However, at times, it may not be the healthiest option. It is necessary to be conscious of the components, particularly if weight reduction is the objective. On Sandwich Day, celebrated on November 3, we present to you how to prepare a sandwich for losing weight. So, attempt these wholesome sandwich formulas at home.
Crafting a sandwich is like orchestrating an interplay of flavors and sensations. First and foremost, a sturdy foundation is required, which is the bread. It could be a traditional white bread or whole grain or baguette. Next comes the spread that unifies everything. It might be mustard, pesto or a spread of your selection. For layering, position your proteins, be it grilled chicken, paneer or tofu. Include some cheese, vegetables, and perhaps a hint of pickle for that additional zing, suggests Abhilasha V, Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru.
Opt for your sandwich elements carefully
There are a few troublemakers that can transform a seemingly innocuous sandwich into a not-so-wholesome choice. Here are a handful of them:
1. Selection of bread
Deciding on refined white bread, which is quite common, rather than whole grain, can add vacant calories and spike your blood sugar.
2. Mayonnaise and condiments
These could be packed with calories, especially if you spread them on the bread generously. Hummus, mustard and Greek yogurt are some of the healthier alternate options.
3. Processed meats
Deli meats are convenient, but may contain high levels of sodium, preservatives and saturated fats. Opting for leaner and less processed proteins is a more nourishing choice.
4. Cheese
Even though cheese contributes to delectability, it may also add to excess calories and saturated fats. The key is moderation, and you might want to consider lower-fat cheese options.
5. Fried or breaded components
If your sandwich involves fried or breaded elements, you’re adding extra calories and unwholesome fats. Grilled or baked options are better picks, as per the expert.
6. Excessive toppings
Accumulating extras such as bacon, extra cheese or creamy dressings can rapidly elevate the calorie count, so omit them.
Sandwich formulas for losing weight
Creating a healthier sandwich encompasses making thoughtful choices with the constituents. Whole grains, lean proteins, and abundant vegetables can convert your sandwich into a nourishing pleasure. Here are a few formulas:
1. Grilled vegetable panini
Ingredients
• One zucchini
• One eggplant
• One bell pepper
• Two slices of whole grain bread
• 1/4 cup of pesto sauce
• 100 grams of mozzarella cheese
• Half cup of fresh basil leaves
Method
Barbecue the whole grain bread, then arrange the fillings in the sequence of baked zucchini, eggplant, and bell pepper followed by basil leaves, cheese, and pesto sauce.
2. Vegetable and hummus sandwich
Ingredients
• Two slices of whole grain bread
• A tablespoon of hummus spread
• One cucumber
• One bell pepper
• Half cup of spinach leaves
Method
Brown the whole grain bread, smear hummus, add the vegetables, and consume it fresh.
3. Chickpea salad sandwich
Ingredients
• 100 grams of mashed chickpeas
• A tablespoon of Greek yogurt
• A handful of celery
• One red onion
• A tablespoon of Dijon mustard
• Two slices of whole grain bread
• Lettuce leaves
Method
Gently blend all the filling components and stuff them inside the whole grain bread.
4. Grilled chicken and avocado wrap
Ingredients
• 2 chicken breast strips
• One avocado
• One whole grain wrap
• Fresh lettuce
• One tomato
• A tablespoon of Greek yogurt
Method
Layer the chicken, lettuce, sliced avocado, and tomato inside the wrap and add some yogurt before rolling it, according to the expert.
5. Egg salad lettuce wraps
Ingredients
• Two hard-boiled eggs
• A tablespoon of Greek yogurt
• Dijon mustard
• Whole lettuce leaves (as wraps)
• One tomato
Method
Take the lettuce leaves, fill them with hard-boiled eggs, tomatoes, and add mustard and yogurt, then enjoy them fresh.
