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Use this guide to mix and match your sandwich and you’ll have an endless variety of options and never be bored with the same old turkey sandwich again!

Step 1: Build the Base with Bread, Wraps, and More. When it comes to making a sandwich, you can quickly transform something mundane into a gourmet delight by swapping out traditional white bread or wraps with:

• 100% whole grain wheat bread, pita, tortilla, mini bagel, English muffin, bagel thin
• Experiment with bread made with other grains such as rye or sourdough
• Wrap it up with 100% wheat tortillas, brown rice wrap, or corn tortillas
• Make it low carb by wrapping it with lettuce, collard greens, or even low carb, whole grain tortilla

Step 2: Pair with Protein. While traditional sandwiches made with deli meats are higher in sodium and additives, a healthier swap includes more fresh or plant-based protein options. Depending on your personal goals and health needs, opt for 2 - 4 ounces of protein such as:

• Grilled chicken, pork, beef, or fish


• Canned tuna, salmon, chicken, or sardines
• Plant-based options such as veggie burgers, beans, tofu, as well as peanut butter, sunflower nut butter, almond butter, hummus, or spreads/fillings made from beans or lentils.
• Whenever possible, opt for fresh or processed meats, but if choosing deli meat, look for the low sodium, nitrate-free versions of deli turkey, chicken, roast beef, or ham.

Step 3: Pack in the Veggies. While lettuce and tomatoes are traditional sandwich toppings, there are many other options to enhance the nutrition and taste! Here are a few of my favorites:

• Explore the world of edible greens such as arugula, radicchio, cabbage, spinach, kale, bok choy, swiss chard, or romaine lettuce.
• Step out of your comfort zone and add roasted veggies such as bell pepper, onion, eggplant, zucchini, squash, or Brussel sprouts.
• Include cucumbers, sprouts, artichoke hearts, and heart of palm for extra oomph!

Step 4: Flavor with Fat. Instead of traditional mayo, opt for plant-based spreads such as:

• Hummus, guacamole, pesto, olive spread, avocado mayo, olive oil, or even fresh sliced avocados

Step 5: Compliment with Condiments. Condiments are an easy way to enhance flavor while adding a sweet or spicy twist. However, when it comes to building a sandwich for optimal health, be aware of high sugar, fat, and sodium condiments. A few of my favorite condiments that add a little kick without the negative health impacts include:

• Mustard, roasted garlic, hot sauce (low sodium option)
• Fresh or dried herbs such as basil, rosemary, oregano, and dill
• Spices such as black pepper, red pepper, chili powder, and turmeric

• Choose fresh meat instead of preserved cold cuts to reduce added fat, preservatives, and sodium in your diet.
• Limit cheese, dressings, or spread and opt for more plant-based options such as avocado or olive oil.
• Boost fiber and nutrition by adding more vegetables and fruit to your sandwich.
• Avoid white bread, wraps, crackers, and other products made with refined flour.
• Look for the 100% Stamp, which means all of its grain ingredients are whole. A few 100% brands of whole-grain bread include: Ezekiel 4:9 Sprouted Whole Grain Bread, Nature's Own Honey Wheat Bread, Nature's Own Life: Wheat+Protein, Dave's Killer Bread, Organic White Bread Done Right, Pepperidge Farm Farmhouse Hearty White, Rudi's Gluten-Free Multigrain Bread, Glutino Gluten-Free Multigrain Bread.

Pesto Chicken
Servings: Makes one sandwich

Ingredients

• Two slices of cracked wheat sourdough bread


• One tablespoon pesto
• Three ounces roasted chicken breast, sliced
• Arugula
• Red onion, thinly sliced
• One tablespoon sundried tomatoes

Instructions

1. Lightly toast sourdough bread. Spread a thin layer of pesto on both slices, top with chicken, arugula, red onion, and sundried tomatoes. Slice and enjoy!

Veggie Delight
Servings: Makes one sandwich

Ingredients

• Veggie burger (such as Dr. Pragers, Gardenburger, or homemade)


• One ounce provolone cheese, sliced and melted


• One tablespoon hummus


• Eziekiel 4:9 sprouted grain bun


• Caramelized onions


• Tomato, sliced


• Sprouts

Instructions

1. Cook veggie burger according to package instructions. Place provolone on top of the veggie burger and cover with a lid until melted.
2. Spread hummus on the bun.
3. Place veggie burger, onions, sliced tomato, and sprouts on the bun and enjoy!

Avocado Tuna Wrap
Servings: Makes two wraps

Ingredients

• Six-ounce can tuna, low-sodium in water


• Two-ounce guacamole, store-bought or homemade
• Two tablespoons celery, chopped
• Salt and pepper to taste
• Crushed red pepper to taste


• Two each 100% whole grain tortillas or lettuce wrapped
• Spinach
• Shredded carrot

Instructions

1. In a medium bowl, add tuna, guacamole, celery, salt, pepper, and crushed red pepper. Mix until well-combined.
2. Top each tortilla or lettuce leaf with spinach, carrots, and divide tuna evenly between the wraps. Tightly roll, slice, and enjoy!

"Our life is frittered away by detail… simplify, simplify."
- Henry David Thoreau