A sandwich is a go-to breakfast option for many. It is healthy and colourful, thanks to the vegetables and meat nicely placed between two slices of bread. But sometimes, it doesn’t turn out to be the healthiest choice. You need to keep the ingredients in mind, especially if weight loss is your goal. On Sandwich Day, which falls on November 3, we tell you how to make sandwich for weight loss. So, try these healthy sandwich recipes at home.
Making a sandwich is like a delicate dance of flavours and textures. First, you need a strong foundation that is the bread. It can be a classic white bread or whole grain or baguette. Next comes the spread that brings everything together. It could be mustard, pesto or a spread of your choice. For the layering, place your proteins, whether it’s grilled chicken, paneer or tofu. Add some cheese, vegetables and maybe a little bit of pickle for that extra zing, suggests Abhilasha V, Chief Clinical Nutritionist, Cloudnine Group of Hospitals, Bengaluru.
Choose your sandwich ingredients wisely
There are some culprits that can turn a seemingly innocent sandwich into a not-so-healthy option. Here are some of them:
1. Choice of bread
Opting for refined white bread, which is very common, instead of whole grain can add empty calories and spike your blood sugar.
2. Mayonnaise and sauces
These can be loaded with calories, especially if you slather them on the bread generously. Hummus, mustard and Greek yogurt are some of the healthier alternatives.
3. Processed meats
Deli meats are convenient, but can be high in sodium, preservatives and saturated fats. Choosing leaner and less processed proteins is a healthier option.
4. Cheese
While cheese adds deliciousness, it can also contribute to excess calories and saturated fats. Moderation is key, and you might consider lower-fat cheese options.
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5. Fried or breaded components
If your sandwich involves fried or breaded elements, you’re adding extra calories and unhealthy fats. Grilled or baked options are better choices, says the expert.
6. Excessive toppings
Piling on extras like bacon, extra cheese or creamy dressings can quickly escalate the calorie count, so cut them out.
Sandwich recipes for weight loss
Building a healthier sandwich involves making mindful choices with the ingredients. Whole grains, lean proteins and plenty of vegetables can transform your sandwich into a nutritious delight. Here are some recipes:
1. Grilled veggie panini
Ingredients
• One zucchini
• One eggplant
• One bell pepper
• Two slices of whole grain bread
• 1/4 cup of pesto sauce
• 100 grams of mozzarella cheese
• Half cup of fresh basil leaves
Method
Grill the whole grain bread then layer the fillings in order of baked zucchini, eggplant and bell pepper followed by basil leaves, cheese and pesto sauce.
2. Veggie and hummus sandwich
Ingredients
• Two slices of whole grain bread
• A tablespoon of hummus spread
• One cucumber
• One bell pepper
• Half cup of spinach leaves
Method
Toast the whole grain bread, spread hummus, add the vegetables and have it fresh.
3. Chickpea salad sandwich
Ingredients
• 100 gram of mashed chickpeas
• A tablespoon of Greek yogurt
• A handful of celery
• One red onion
• A tablespoon of Dijon mustard
• Two slices of whole grain bread
• Lettuce leaves
Method
Mix all the filling ingredients gently, and stuff them inside the whole grain bread.
4. Grilled chicken and avocado wrap
Ingredients
• 2 chicken breast strips
• One avocado
• One whole grain wrap
• Fresh lettuce
• One tomato
• A tablespoon of Greek yogurt
Method
Layer the chicken, lettuce, sliced avocado and tomato inside the wrap and put some yogurt before rolling it, says the expert.
5. Smoked salmon and cream cheese bagel thin
Ingredients
• 100 gram of smoked salmon
• One Whole grain or thin bagel
• Light cream cheese
• One red onion
Method
Warm the bagel, add the salmon, layered with onion, and top it with cream cheese.
6. Egg salad lettuce wraps
Ingredients
• Two hard-boiled eggs
• A tablespoon of Greek yogurt
• Dijon mustard
• Whole lettuce leaves (as wraps)
• One tomato
Method
Take the lettuce leaves, fill them in with hard boiled eggs tomatoes and add mustard and yogurt and have fresh.