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:
Step 2: Pair with Protein.
- 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
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:
Step 3: Pack in the Veggies.
- 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.
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:
Step 4: Flavor with Fat.
- 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!
Instead of traditional mayo, opt for plant-based spreads such as:
Step 5: Compliment with Condiments.
- Hummus, guacamole, pesto, olive spread, avocado mayo, olive oil, or even fresh sliced avocados
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
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