Healthy Sandwich Ideas

As a child, I never ate sandwiches. Over the years though, as I started making my own lunches every day, I realized the value of the sandwich as a lunch box savior. These sandwiches are just a start to expand your range of sandwich possibilities – here are several healthy sandwich options to get you going!
It starts with the bread – plain bread alternatives: Pita bread, tortillas, dinner rolls, naan bread, challah bread, bagels, english muffins, pain de mie, rye bread, flatbread, butter lettuce leaves – don’t be afraid to branch out! If you are looking for optimum healthy bread options, try picking a bread with several grams of fiber per slice, and whole grains – preferably ones you can actually see in the bread.

Good Spread options: pesto, hummus, olive tapenade as a basis for any sandwich – just add vegetables. To add some punch, try some whole grain dijon mustard (Maille brand is a favorite), or a thin spread of harissa – a north african chili paste.

Textural additions: try adding raisins, granola, sesame seeds, pickles, cornichon pickles, chocolate chips, popcorn or potato crisps – if you are eating the sandwich right away.

Omnivore sandwiches:
– pep up your chicken or tuna salad with some lemon juice, paprika, and chopped onion
– egg salad and with steamed or grilled asparagus on baguette or pain de mie
– smoked salmon and cream cheese (sprinkle of dill or capers optional)
– turkey, cream cheese and tomato on a toasted bagel
– bacon and avocado, or bacon, lettuce and tomato
– soft cheese such as brie or goat with grated carrot, coarse salt, and cracked pepper
– hummus and a poached or fried egg
– turkey and cucumber raita on naan bread

Vegan sandwiches (vegetarian addition in brackets):
– (honey), peanut butter, and banana
– banana and chopped dates (ricotta)
– sliced avocado and olive oil with a sprinkle of salt and pepper on rye bread
– hummus and cucumber
– grilled asparagus with lemon vinaigrette and lettuce wraps
– almond butter, strawberry jam, and mango* (thank you Pal’s takeaway!)

Am I missing your favorite sandwiches? What kinds of sandwiches do you love? What sandwiches do your kids love?

Photo: Kasiaflickr

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