How to Build a Healthy Sandwich
A sandwich has so much potential as a healthy, satisfying and delicious lunch choice. Think beyond the basic (and boring) turkey on white bread to take your sandwich from humdrum to healthy. These four tips make brown-bagging it better than ever.
Photo By: Fourth Exposure
Photo By: Renee Comet
Photo By: Matt Armendariz ©2013, Television Food Network, G.P. All Rights Reserved
Find Fiber-Rich Bread
Every sandwich starts off with the bread. Use the highest-quality bread you can find (it really makes a difference for both texture and flavor), and make sure it's 100 percent whole grain. Many breads that say simply "whole grain" or "wheat" are not, in fact, made from 100 percent whole-grain flours, so make sure to check the ingredient list. If you're trying to save calories, you have two options: Either get the bread sliced super thin or use just one slice and make an open-faced sandwich, also called a tartine. If you prefer wraps, look for a smaller (8-inch) wrap to keep calories in check, and go for one that's 100 percent whole grain, such as Ezekiel sprouted-grain tortillas.
By Kerri-Ann Jennings, M.S., R.D.
Use Power Proteins
Try Sensational Spreads
Bulk Up with Veggies
Combos to Try
Get creative and make your own spectacular combinations. Here's some inspiration and a few recipes to get you started:
Low-fat ricotta on whole-wheat raisin walnut bread with sliced pear and baby spinach
Smashed avocado, chickpeas, cucumber and watercress in a whole-wheat pita
Almond butter and fresh blackberries on grainy bread