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The sandwich is a perfect meal because in addition to being delicious, it is easy to carry and you can enjoy it at any time of the day. Read the 9 tips to make the most delicious and easy sandwiches.
When the heat starts to set in, we prefer light and cool meals that won’t weigh us down during the day, such as healthy sandwiches and salads .
The sandwich is a perfect meal because in addition to being delicious, it is also easy to carry and can be enjoyed at any time of the day.
9 tips for healthy and easy sandwiches
When making a healthy sandwich we take into account the following:
- It should be filling, but at the same time light for the stomach , so we look for our ingredients to be rich in vegetable fibers and proteins, so that there is a feeling of satiety.
To be low in “bad” fats, but rich in “good” fats , such as ω-3.
The bread we use should be of good quality, whole meal or multigrain, leavened and thinly sliced. Rye is a wholesome grain that I particularly love. A nice choice of bread for a healthy sandwich is German-style breads, which usually contain whole wheat rye. Arabic pies/tortillas are also a good solution.
Avoid cold meats. If we want to add some meat, we prefer something homemade with low fat, such as boiled or grilled chicken , tuna fillet (ideally from a jar, if purchased) or egg .
- If we put cheese, choose something low in fat such as cottage cheese, anthotyro or katiki or some low-fat cream cheese. In general, white soft cheeses are lower in fat than yellow and hard cheeses. Cottage cheese is low in fat by quite a margin and we can easily make it ourselves at home.
6. Avoid butter, mayonnaise and fatty ready-made sauces . If we want some sauce in it, it better be homemade (or from a small producer) to have less fat, sweeteners and other additives that go in. Alternatively, the best choice is nut butters, such as tahini or yogurt (to which we can add spices).
- We must definitely use vegetables. Vegetables , in addition to being healthy, give coolness and a nice texture to the sandwich . We choose between leafy vegetables, tomatoes, cucumbers, carrots, peppers, radishes, etc. Everything goes into sandwiches, as long as they are cut correctly. Sometimes we finely chop the leafy ones, sometimes we leave them as leaves. Roots like carrots that are hard, grate them, grate or finely chop cucumbers, the same with radishes.
- A separate mention needs to be made about the avocado , which works both as a vegetable and as butter or even replaces sauces due to its fatty texture and its versatile use. They can be creamed , they can be cut into pieces, they can be turned into a healthy mayonnaise, they can be mixed with some nut butter and made into a sauce, etc. Recently I have been reading again about the health benefits of consuming an avocado daily and especially for liver health and detoxification.
Small details with great nutritional value: We always remember to add something extra to take off the sandwich nutritionally and make it taste special. For example, we can add some herbs to it , such as parsley or dill or mint, which are rich in beneficial ingredients. We can add seeds, such as chia or ground flaxseed that also have omega-3 fatty acids, or sprinkle our bread (lightly!) with a good olive oil or agar oil. Also, we can use some spice beneficial for health, which will also add flavor, such as cumin or cayenne pepper if we like spicy things.
Here, we prepare an easy and quick sandwich by applying the above tips. This particular sandwich I like to make for breakfast when I’m hungry or have a long day ahead of me because it has everything and I know it will keep me full. It is very easy to perform, low in fat, while its nutritional value is very high.
Easy, healthy sandwich recipe
Ingredients for 1 sandwich
- 2 slices German-style bread, thinly sliced
- 1 boiled egg
- 2 full tbsp. cottage cheese
- ½ avocado
- 1 radish, finely chopped
- 2-3 lettuce or lettuce leaves, finely chopped
- salt
- ¼ tsp cumin
- black pepper
- ½ tbsp. flaxseed, ground
- dill sprigs
- 1 tbsp lemon juice
Implementation
Roughly melt the avocado in a bowl, pressing it with a fork or spoon (I don’t make it completely creamy, but that depends on how one prefers it). Mix it with the lemon juice, add some salt, pepper, cumin and flaxseed.
Spread the avocado on the base of a slice of bread. On top, spread the cut lettuce and then the radish. Then we place the egg, which we cut into slices. The egg can be hard-boiled however we like (it doesn’t necessarily have to be hard-boiled unless we plan to transport the sandwich, in which case it’s not practical). Add salt and pepper to the egg as desired. We follow the instructions on how to properly boil an egg .
Spread the cottage cheese on the second slice of bread, sprinkle with dill and close the sandwich.
