August is National Sandwich month and a perfect time to get creative with this satisfying meal option. As the story goes, the word “sandwich” originated with the 4th Earl of Sandwich. He supposedly ate bits of meat between pieces of bread to keep his hands clean while playing cards. Sandwiches, AKA handhelds, remain popular because of their convenience and versatility. Sandwiches, sometimes shunned because of carbohydrate content, can provide a healthy and satisfying meal option when choosing nutrient-rich ingredients.
Tips for Healthier Sandwiches:
- Make it whole grain: Bypass the traditional white bread and go straight to a whole grain option. Be sure to check out the food label and select products that include whole grains in the ingredient list, such as whole wheat, whole rye of whole oats. Also, check the Nutrition Facts Label and choose products that contain at least 2-3 grams of fiber per slice. Remember, loaf bread is not the only option. Whole grain English muffins, bagels and bagel thins, rolls and crackers all provide the ability to boost whole grain intake. Stuff a whole wheat pita pocket and enjoy this delicious chicken pita sandwich. Or grab a whole grain tortilla and create this tasty vegetarian wrap.
- Lower the carbs: For some, carbohydrates may be the deal breaker when it comes to choosing a sandwich. Loose the carbs and use greens instead of bread, like romaine or bibb lettuce, cabbage or kale leaves. A roll can be swapped out with grilled portobello mushrooms. The possibilities are endless. The tortilla won’t be missed when delving into this flavorful vegetarian lettuce and mushroom wrap.
- Stuff with interest and flavor: Salad sandwiches traditionally turn to mayonnaise as a binding agent. This tuna salad gets a low-fat makeover with yogurt and lemon juice in place of mayo. Grapes add some extra fiber and a bit of sweetness while the curry adds a great flavor boost. Step away from the traditional peanut butter and jelly sandwich and try this peanut butter and sliced banana or peanut butter and strawberries option for a twist.
- Spread it out: Spreads such as mayo, butter and cream cheese tend to add extra fat and calories but offer little in the way of nutrition. Try different mustards, plain yogurt, light dressings, hummus or avocado to add healthful interest to your sandwich.
- Boost fruit and veggie intake: Use sandwiches as a vehicle to add vegetables like spinach, arugula, tomato slices, zucchini, cucumber strips, peppers strips, red onion add grated carrots. Or incorporate cut up apples, pineapple, pears or bananas. Don’t hesitate to include anything that grows out of the ground or on a tree!
- Go lean with protein: Choose lean turkey, roast beef, ham, or low-fat luncheon meats for sandwich fillings instead of luncheon/deli meats with more fat, such as regular bologna or salami. For a fun and tasty hand-held, this low-fat Philly cheese steak sandwich is a win all the way around. Consider vegetarian options as, like this veggie chickpeas sandwich, loaded in high fiber, plant-based protein.
Now that the ingredients are covered, building the perfect sandwich is an art. Afterall, a properly layered sandwich holds together beautifully and is a joy to eat.
- Balance is key when it comes to flavors and textures. Too much of any one ingredient can cause a sandwich become a soggy mess.
- Make sure all the fillings are easy to bite through. Thinly sliced meats cheeses and vegetables, or ingredients cut into small pieces are preferable to thick, big pieces.
- Be sure to pair off flavors into tasty combinations. For example, layer the mustard with cheese and sliced tomatoes close to dressing.
- Denser textures, like meat and cheese work better towards the bottom of a sandwich, while vegetables and crunchy ingredients are better towards the top.
- Layering shredded veggies in a sandwich may create extra friction and help keep other elements from falling out.
Now that the art of the sandwich has been mastered, it is time to celebrate National Sandwich Month. If you do not want to make your own sandwich, stop by the deli at McCaffrey’s and have one custom made with all your favorite fillings and toppings! Click here to link to our sandwich menu.
