By Betty L. Chesnut
Americans love sandwiches. One survey reported that we eat 3 1/2 sandwiches a week. They are quick and easy to make and to eat. Make them extra healthy for you, too, with these tips.
Go whole. Choose bread, tortillas, rice cakes, or rolls that are made with 100% whole grains. Look at the list of ingredients to see if the first ingredient listed is a whole grain. You will be eating more vitamin E, minerals, and phytochemicals, as well as fiber. Whole grains may help lower the risk of heart disease, type 2 diabetes, and colorectal cancer.
Be creative with protein. Leftover roasted chicken, fish, water-packed tuna, canned salmon, sliced hard cooked eggs, egg salad, hummus, and nut butters can make great sandwiches. Try canned sardines, packed with heart healthy omega-3 fatty acids. Limit processed deli meats because of their possible link with cancer.
Add low-fat flavor. Use mustard or reduced-fat mayonnaise to help keep calories lower. Experiment with lemon juice, vinegar, yogurt, or mashed avocado. Herbs such as basil, oregano and thyme add low-sodium flavor. Sprinkle on a little garlic or onion powder.
Pile on color. Vegetables and fruit can add color, crunch or other textures, nutrition and flavor. Most of us do not eat the recommended amount of fruits and vegetables.
- Add apple, pear or banana slices or grated carrot to peanut butter sandwiches.
- Fresh crisp lettuce leaves add vitamins and crunch to chicken, egg, and tuna sandwiches.
- Other greens, such as spinach or tender kale and chard (raw or steamed) pack a nutrition bonus.
- Add finely chopped celery to egg and fish salads.
- Sliced or mashed avocado is low carbohydrate but high in good fats.
- Grill or broil eggplant or squash slices. Cool, tray freeze them, and package to add one slice at a time to sandwiches.
- Raw or roasted peppers, cucumber, tomato, or summer squash slices are other options.
Supreme Grilled Cheese Open-Face Sandwiches– Spread a slice of whole-wheat bread with 1/2 tablespoon light mayo or salad dressing. Sprinkle with garlic powder. Layer on 1/4 cup spinach leaves, 1/4 pepper (any color) thinly sliced, 2-3 very thin onion slices, and 1 slice (3/4 ounce) mozzarella cheese. Heat a skillet to medium low and spray with non-stick spray. Lay sandwich in the pan and cover. Heat until the cheese melts or the bottom is golden brown (2-3 minutes). Per sandwich: 190 calories, 9g fat, 43% calories from fat, 2g fiber. Source: Iowa State University Extension
Salmon Wraps– Soften 4 ounces low-fat cream cheese; mix with 1 can (14.75 ounces) of salmon, drained, 3 tablespoons light Italian dressing, 1/4 teaspoon black pepper. Spread 1/3 cup filling on each of 6 (8-inch) whole-wheat tortillas. Add sliced tomato, lettuce or spinach leaves, and cucumber strips. Roll up tightly. Makes 6 wraps, 320 calories each, 12g fat, 34% calories from fat, 3g fiber. Source: Iowa State University Extension.
Betty Chesnut is an Eat Smart New York Resource Educator with Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program. She can be reached at blc4@cornell.edu.