5 Ways to Transform the Mundane Sandwich into a Nutritious Delight

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

Featured Recipe
Sandwich Round Up

Pesto Chicken
Makes one sandwich

  • 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

  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
Makes one sandwich

  • 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

  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
Makes two wraps

  • 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

  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!

Be Inspired
"Our life is frittered away by detail… simplify, simplify."
- Henry David Thoreau
Better for You Sandwich Making Tips

  • 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.
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