Sandwich is a simple food which ordinary guy like me can make. Making a healthy sandwich is a lot harder than making ordinary sandwich. Why?
The bread: For a healthy sandwich, look for breads that have lots of fiber and are lower in calories. If you use bread, try some of the delicious varieties of light bread that still have lots of fiber, but are much lower in calories than regular bread. If you're sticking with regular bread, whole wheat varieties are the best choices. Remember also that sandwiches don't, and shouldn't, always come on basic slices of bread. Don't hesitate to build a sandwich on tortillas, pitas, or rolls. Just use the same rules as for bread - look for high fiber content, lower calories, and especially for tortillas - lower fat.
Find High-quality proteins. Most (although not all) sandwiches benefit from tasty, high-quality protein. What is available and tasty to you may vary by region. Keep in mind portion control--a serving of meat should be about the size of a deck of playing cards. Consider for choices:
* Classic deli meats: Turkey, chicken, ham, roast beef, corned beef, and others.
* Vegetarian spreads: Hummus, peanut butter, cashew butter, tahini, vegetarian patties, Vegemite, and more.
* Salads: Tuna fish salad, seafood salad, chicken salad.
Make a healthy egg and potato salad sandwich using freshly made ingredients. Chop three hard boiled eggs and add to the bowl with home cooked potatoes. Mix with some black pepper corn and sea salt. Add a few tablespoons of low calorie, reduced fat mayonnaise. Add one tablespoon of margarine. Mix well. Place a few tablespoons of the egg and potato mixture onto the sandwich slices. Add thinly sliced layers of tomato, cucumber and carrots. Serve with a bowl of home-made organic fresh vegetable soup or broth.
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