Judy E. Buss

A sandwich need not require you to open your mouth like a giant hippo and bite into a foot-high stack of cholesterol, stuffed into a whimpering, made-from-white-flour bun, grease running down to your elbows… A wholesome sandwich is actually a great solution for busy people and presents many advantages.

Portable, quick, and easy to assemble, a sandwich makes it possible to have a healthy and filling meal even on the go. With a little planning also leftovers from yesterday’s dinner can be used in sandwiches and save time. A thoughtfully prepared pita, wrap, or bread sandwich, helps control portion size, calorie count, and boosts nutritional intake. An all-veggie one makes for a great snack as well.

Combining meat AND cheese, squirting vats of mayo into your creation, or overloading on salty foods, such as pickles, or olives, is a health hazard. Fried hamburgers or fried fish aren’t healthy either. Making your sandwich at home gives you full control over its components. A nutritious sandwich begins with quality whole grain, or multi grain bread, with the whole grain listed at the top of the label’s ingredient list.

A sandwich binder is often necessary, to keep the filling “glued” together, minimizing its goodies from falling out and landing on your lap. Some nutritious and delicious binder options are: (no, not Gorilla Glue…), guacamole, hummus, Greek yogurt, or a small amount of salad dressing. A looser filling is best served in a whole grain pocket bread.

Sandwiches can be made in advance and refrigerated: PB sammie, made with pure peanut butter, is an example, (no jelly please!). If the filling is moist, to prevent the bread from becoming soggy, toast and coat it with a thin layer of butter, or olive oil, or keep the filling in a separate, air-tight container, and place it on the bread immediately before mealtime.

Numerous scrumptious and nutritious ingredients can turn ordinary sandwiches into memorable and nutritious culinary events. The following are some suggestions: Marinated artichoke hearts, sliced pineapple, lemon or orange zest, red or sweet onion, alfalfa sprouts, roasted sweet red pepper, spinach, Romaine lettuce, avocado, tomatoes, cucumber, pitted olives, dried cranberries, nuts, hummus, fresh or dried herbs, garlic, cooked or roasted chicken,  grilled fish, tofu, mashed sardines mixed with lemon juice – the sky is the limit! Here is a recipe to get you started – bon appétit!

CHICKEN-SALAD-STUFFED PITA WITH AVOCADO AND HERBS
4 servings
1-1/2 pounds cooked, boneless skinless chicken, or 4 portions rotisserie chicken, skinned and boned
4 (6-inch) whole wheat or multi grain pitas
3/4 cup avocado flesh
2 cups thinly sliced cabbage, chopped
4 green onions, thinly sliced, including their whites
4 tablespoons chopped fresh cilantro leaves (about 10 sprigs)

DRESSING:
1 tablespoon finely grated lemon zest
4 tablespoons lemon juice
3 tablespoons extra virgin olive oil
1 teaspoon dried oregano
1 teaspoon ground cumin
Salt to taste

Warm the pita rounds then cut them in half. Meanwhile, in a medium bowl, mix all the dressing ingredients. Cut the chicken into bite-size pieces and mix with the dressing. Add the remaining ingredients, except the pita halves. Fill each pita half with the salad and serve immediately.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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