Sandwiches have forever been the perfect lunch food; they’re satisfying, portable and easy to eat. The “sandwich” doesn’t describe a single food, but rather a type of food that embraces limitless shapes, sizes and ingredient combinations.
Many people who are trying to eat healthier and lose weight believe they have to eat a salad for lunch every day, and avoid sandwiches altogether.
The truth is, whether or not a sandwich at lunchtime compliments or sabotages your health is very dependent on what is on the sandwich.
Keep in mind, a healthy meal contains a balance of all the food groups and sandwiches have the ability to offer you a nutritious meal; you just have to get creative!
The following is a list of 5 sandwiches that think outside the box to give you a healthy mid-day energy boost. If you are interested, these quick and yummy lunch box food ideas would help you a lot.
1. Tuna Avocado Mash:
Canned tuna is typically mixed with mayonnaise to make tuna salad, which is commonly eaten on a sandwich. Though tuna is a healthy source of lean protein, it quickly becomes caloric and high in fat when combined with mayonnaise.
To achieve the same consistency as tuna salad, mash tuna with half of an avocado.
Not only does this taste delicious, but it adds all of the healthy fats and nutrients found in an avocado to your sandwich. Add diced up cucumbers, bell peppers, tomatoes, onions and/or celery and place between two slices of whole grain bread!
2. Grilled Chicken, Roasted Veggies and Hummus:
Though this might be a sandwich you have to prepare ingredients for ahead of time, it will be worth the effort! Any vegetable works for this sandwich, but zucchini, peppers, eggplant, asparagus and beets are delicious when roasted.
At the beginning of the week, make a batch of your favorite roasted veggies and grill up some chicken.
For lunch that week, prepare a sandwich using either whole grain bread or a wrap. Spread the bread with hummus and add the chicken and roasted veggies.
The great thing about this sandwich is that the ingredient combinations are all up to you! Don’t be afraid to get creative and experiment with a variety of vegetables.
3. Mashed Chickpea Sandwich:
This is a vegetarian sandwich that will even please the pallet of all you meat lovers. Though this recipe uses chickpeas, you can also do the same with white beans to create a similar texture as tuna or chicken salad.
Mash your bean of choice with olive oil, lemon juice and black pepper. Place on whole grain bread and top with cucumbers, red onion, avocado and leafy greens like arugula or baby spinach.
Using beans as an ingredient in your sandwich provides a healthy source of carbohydrates, fiber and protein!
4. Grilled Portabella and Mozzarella Sandwich:
Grill a large portabella mushroom cap and place on a whole grain roll or bread. Top with sautéed spinach, roasted red peppers and fresh mozzarella cheese. You can also add fresh basil and/or a balsamic vinaigrette.
5. Turkey, Apple, Brie:
Deli meat is highly processed and high in sodium, which is why it shouldn’t be your “go to” sandwich filler. However, many people like the convenience of deli meat.
Choosing low sodium lean turkey is the healthiest option. Pair a few slices of deli turkey with sliced apples and brie between whole grain bread and top with a small amount of honey mustard dressing. This is a delicious way to incorporate a serving of fruit into your lunch!
These 5 “must try” sandwiches will make you rethink removing this favorite lunch food from your menu.
Though these are great combinations, remember that the possibilities are endless when it comes to building a nutritious sandwich. As long as you keep balance in mind by including all the food groups, you can feel free to tune into your inner creativity to build the perfect, healthy sandwich that is fit just for you!