Judy E. Buss

Whether made to eat at home or at work, as a snack or as a filling meal, the sandwich can be an exciting, healthful, imaginative, and mouthwatering experience! Its limitless possibilities begin with a good quality, whole-grain bread, pita (pocket bread), English muffin, or a wrap. Some of these breads are not cheap, however; suffering as a result of poor nutrition, followed by doctor visits or hospital stays, are all more costly and a lot less fun… The speed with which one can stack a health-promoting, lip-smacking sandwich, is just the right solution for busy people.

Sandwiches can be made in advance and refrigerated. In order to prevent the bread from becoming soggy if the filling is moist, lightly toast it first and/or coat it with a thin layer of butter, or tahini. You can also keep the filling in a separate air-tight dish, and fill the sandwich immediately before consuming it. If the sandwich includes cheese or poultry cold-cuts, they can be placed on the bread first, followed by the moist filling in the center.

Choose the type of whole-grain bread best suited for the filling: for looser fillings opt for pita or a large crusty sub bun. If a dressing is to be used, make it first, and then mix it with the other ingredients. Veggies should be sliced, diced or shredded.  Try the sandwich ideas listed below,  and then let your imagination and taste buds run wild and create more fabulicious variations!

Sandwich Filling Ideas

*  Tomato,  sweet onion, avocado slices and alfalfa sprouts with hummus or low fat
mayonnaise.

*  Stir-fry boneless chicken breast nuggets first, then add chopped yellow onion,  green bell pepper, oregano, salt, pepper, and continue to stir-fry for 5-7 more minutes.

*   Feta cheese, Granny Smith apple, low-fat sour cream, carrots (shredded), and
pimentos.

*   Smoked salmon (flaked), artichoke hearts, green onion, lemon juice, olive oil, oregano and black pepper.

*   Chunk tuna, apple, carrot (shredded), alfalfa sprouts or lettuce (shredded); lemon juice, and olive oil.

*    Roasted chicken chunks, low-fat mayonnaise, celery stalk thinly sliced, dried cherries, walnuts, lemon juice and tarragon, placed on lettuce leaves in a bun.

*    Scrambled eggs with fresh cooked mushrooms, salt and pepper.

*    Lentil salad: cooked lentils, tomato, parsley, lemon juice, olive oil, salt and pepper, stuffed Into pita bread.

* For a quick snack try: all natural (sugar and additive-free) peanut butter, with a sliced banana or apple on an English muffin; mashed sardines with low-fat mayo and lemon juice on a muffin; or mashed avocado with lemon juice, olive oil, salt and pepper on toasted bread.

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

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