Sandwich with Healthy Fillings

November 22, 2011

Sandwiches are a widely popular type of lunch food, typically taken to work or school, or picnics to be eaten as part of a packed lunch. They generally contain a combination of salad vegetables, meat, cheese, and a variety of sauces or savory spreads. The bread can be used as it is, or it can be coated with any condiments to enhance flavor and texture. They are widely sold in restaurants and cafes.

 Any sandwich can prepared with the above combination will do.  But, if we can have a twist with healthy feeling then it would add great amount of value to it.  To purchase some of healthy or organic filling would be very costly.  It would be nice if we can prepare it at home and same some money for something else.

Cottage Cheese and Vegetable Sandwich

Combine ½ cup cottage cheese, 3 tablespoons radishes, chopped fine, 3 tablespoons celery, chopped fine, 3 tablespoons cucumber, chopped fine, 1/8 teaspoon paprika, 1 tablespoon French tomato dressing. Mix until well blended. Makes 4 sandwiches.


Egg and Olive Sandwiches

Chop 3 hard-cooked eggs, and add 1/8 teaspoon paprika, and 12 sliced ripe olives. Mix 3 tablespoons of Health mayonnaise and 1 tablespoon of lemon juice, and add to egg and olive mixture. Toss together lightly. Makes 4 sandwiches.


Tofu and Grated Vegetable Sandwich

Use 1 package soft tofu (well drained), add 114 cup grated carrot and / or mix zucchini. chopped cauliflower, broccoli, celery or any fresh vegetable of choice. Optional- add pinch of sunflower seeds. Mix with health mayonnaise and seasonings as desired. Makes 4 sandwiches.


Tuna Fish,  Almond and Celery Sandwich

Combine 1 can water-packed tuna fish and 112 cup celery , chopped fine, I teaspoon sliced almonds or sesame seeds and pinch of salad herbs. Add health mayonnaise to moisten. This also makes a great dressing-topping for salads. Makes 3 sandwiches.

Chicken and Vegetable Sandwich

Mix small amounts of chopped or grated celery, bell pepper, watercress, onions, cilantro, parsley, carrots, broccoli or any fresh vegetables desired. Add ¾ cup chopped cooked chicken, combine with health mayonnaise or yogurt and seasonings as desired. Spread on sandwiches or fill pita pockets. Makes 4 sandwiches.


Tofu or Cream Cheese and Nut Sandwich

Use 1 cup soft tofu (well drained) or cream cheese or mix. Add 2 tablespoons minced raw nut or seed meats and some minced chives and onions. Spread on whole-grain toast, crackers, or fill pita pockets. Season it as desired.  Makes 4 sandwiches.


Banana Sandwich

Spread whole-grain toast with health mayonnaise or yogurt, then arrange sliced ripe bananas, top with raw nut or seed meats and honey if desired. Cover with lettuce or watercress, optional.

Insist on healthy food and obtain a healthy life style through consumption of nutritional meals.  It easy to purchase a sandwich at the near by deli but we need to think about the stuff that gets inserted between slice of bread.  Let us not get that habit our second nature and dull life style.  Eat healthy and stay healthy !!

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