Ideas for Simple, Healthy Sandwiches

Everybody loves sandwiches, but a greasy burger or processed meat sub won't do much for our health.

Does “quick and easy” have to be full of sodium, sugar, and artery-busting saturated fat? Not on your life! Here are some ideas for delicious, healthy sandwiches you can whip up before you can spell B-O-L-O-G-N-A.

Basic Suggestions For Healthy Sandwiches:

    Healthy Sandwich Suggestions

  • Use whole grain bread, bagels, pita or wrap (made from 100% whole wheat flour and low-sodium).
  • Warm bread in a toaster or oven to enhance the flavor of the sandwich.
  • To flavor bread, use low-sodium mustard, non-fat mayonnaise, non-fat salad dressing, non-fat cream cheese or yogurt cheese (made from non-fat yogurt).
  • Include lots of vegetables such as lettuce, tomato, onions, cucumber and sprouts.
  • For a gourmet touch, include a layer of fresh basil, rosemary or other herb to your sandwich.
  • Serve healthy sandwiches with a bowl of hearty vegetable soup and/or salad. Include fresh fruit and your meal is complete.

Filling Suggestions For Healthy Sandwiches:

  • Tuna fish, packed in water, low-sodium. Drain and add 1 or 2 tablespoons of non-fat mayonnaise, onions and celery.
  • Grilled or broiled fish
  • Grilled or broiled chicken breast
  • Simple, Healthy Sandwich
  • Turkey breast, fresh or oven-roasted
  • Salmon, canned in water, low-sodium. Add fresh dill, cucumber and onion.
  • Egg whites or Egg Beaters
  • Roasted Bison
  • Pritikin Hummus
  • Mashed beans or a salt-free mashed bean spread (i.e. Eden Foods)
  • Grilled portabella mushroom
  • Grilled vegetables
  • Fresh vegetables (from a salad bar) stuffed into a 100% sodium-free pita bread or wrap.
  • Veggie burger (A good lower-sodium choice is Garden Vegan by Gardenburger)
  • Grilled Tofu
  • Grilled Tempeh

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