Healthy Sandwich Recipes

Healthy Vegetable Sandwich on Whole Wheat Bread on White Background Photographic Print
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Whenever we are speaking of sandwiches in general, it is likely that we are talking about a combination of three distinct factors: the bread that comprises and represents the building blocks of the sandwich, the spread used upon that bread (eg butter,) and what most of us would probably consider the most important of the three, the sandwich filling itself.

In order that our sandwich may be deemed a healthy sandwich, it is necessary that all three of the above mentioned component parts comply with certain criteria. The bread, wherever possible, should be freshly baked, either at home or in a known and trusted bakery. If you can, avoid purchasing plastic wrapped, supermarket loaves, as there is a strong possibility they will contain artificial preservatives. When it comes to choosing a spread for the sandwich (if required) try using one of the olive or sunflower oil based varieties. These spreads can occasionally be an acquired taste but there are a great many excellent varieties on the market. Trial and error is an option but why not seek out the advice of friends or family who are familiar with the products?

All of which brings us to the biggest question of all: what are we going to use as our sandwich filling? Think this is the difficult part? En contraire, this is the easy part! There are simply so many fine options to choose from. A fresh leaved salad may be your favourite sandwich filling, or perhaps some cold ham left over from that day's lunch? Whatever it may be, give it a little thought, build your sandwich with due care...and enjoy it to the full!

This simple creation has to rate as one of my all time favourite sandwich ideas. Its clean, fresh, creamy flavour is a joy to experience.

Per person, you will require:

1 freshly baked baguette
4 rashers of lean bacon
4/5 slices of fresh buffalo mozzarella
1 tbsp roughly chopped coriander

Grill the bacon under a hot grill until cooked. Slice the baguette in half horizontally and arrange the rashers on the bottom half. Lay the cheese slices on top and sprinkle on the coriander. Cover with the second piece of bread, press down lightly, then slice and serve.

For this healthy sandwich recipe you will require:

1 fresh bread roll (halved horizontally)
1 oz (25g) slice of Scottish smoked salmon
3 small Baby Gem lettuce leaves
½ tsp of horseradish sauce
2 or 3 basil leaves (roughly torn)
A little olive oil based spread

Lightly cover both halves of the roll with the olive oil spread. Add the lettuce leaves, the smoked salmon, the horseradish sauce and the basil in that order. Serve on a bed of more fresh lettuce.

A steak sandwich is a truly delicious eating experience but it is a preparation where we have to be extremely careful that we are not overloading ourselves with saturated fats.

I hope you will like this version.

You will need:

1 large ciabbata loaf (about 10" or 25cm long)
¾lb (350g) beef steak (any kind suitable for grilling)
½ small red onion (sliced across ways and separated into rings)
Handful of fresh rocket leaves
1 tbsp horseradish sauce

Tenderise the steak with the mallet made for this purpose (or see below!) Do not remove any of the fat at this stage as this will affect the ultimate "juiciness." Cook under a hot grill for about 4 minutes each side then sit aside to rest for a few minutes.

Slice the ciabbata in half horizontally and toast lightly under the still hot grill. Smear the horseradish sauce thinly over each half. Spread the fresh rocket leaves on the bottom half then slice the steak (the fat may be discarded at this stage) and place on top. Add the onion rings followed by the top piece of the loaf.

Your sandwich is now ready to serve.

Avocado is something which I always have in the house and eat in some form or another almost every day. This is a superb sandwich recipe which I often enjoy for lunch and is extremely easy to prepare as there is no cooking involved.

You will need:

1 fresh baguette
1 ripe avocado (stoned and peeled)*
1 small red chilli pepper (deseeded and finely chopped)
1 large clove of garlic (crushed)
2 small tomatoes (sliced)
3 or 4 roughly torn basil leaves
Salt/freshly ground black pepper

Mash the avocado in a small bowl with a fork. Add the garlic, the chilli and the seasoning and mix well. Slice the baguette in half horizontally and spread the mixture over the bottom half. Top with the tomato slices and basil then the other half of the loaf. Slice and serve.

*Stoning and Peeling an Avocado

The process of removing the stone from and peeling an avocado is very simple if tackled correctly. Sit the broad bottom of the avocado on a flat surface and hold it steady with one hand. A sharp knife should then be used to cut down through the top centre until you feel it hit the stone. Turn the fruit slowly away from you so that the knife effectively traces a pattern around the entire circumference. The two halves should then be twisted gently in opposite directions and should come apart quite easily, the stone still embedded in one of them. Tap the sharp blade of the knife once, gently but firmly, on the stone. The knife should cut in to the stone and a gentle twist should remove it. The two halves can now be peeled quite easily by hand.

Although the BLT is in theory a reasonably healthy concoction, it is unfortunately most often associated with fast food outlets. It is therefore possible that in some such establishments the lettuce will be limp and stale, the bacon will have been cremated in animal fat and the bun will be full of salt, sugar and a whole host of artificial preservatives. I came up with and have often enjoyed this simple yet healthier variation on the theme.

Per sandwich, you will need:

2 slices of bread
3 lean rashers of unsmoked bacon
3 crisp Baby Gem lettuce leaves
1 large tomato (thinly sliced) - note that I have used a yellow tomato on this occasion but red are equally acceptable
1 small spring onion, scallion in US (thinly sliced)
1 large clove of garlic (crushed)
4 basil leaves (torn in to small pieces)
25g (1oz) oil based spread
Freshly ground black pepper

In a small dish, combine the olive oil based butter alternative, the garlic and black pepper to taste. Put the bacon on to cook under a hot grill. Divide the spread mixture over the slices of bread. Add the lettuce leaves to one slice, followed by the cooked bacon, the chopped spring onion, two or three tomato slices and a couple of torn basil leaves. Top with the second slice of bread and serve immediately.

Cheese must be one of the most common sandwich ingredients there is. Almost every household regularly buys cheese of one type or another, do they not? This recipe is so basic and simple it perhaps doesn't merit inclusion here but I think of this as a little twist on a traditional classic that just seems to give it a little something extra...

You will need, per sandwich:

2 slices of bread
3 or 4 slices of cheddar cheese (enough to cover one slice of bread)
A generous pinch of dried sage
Freshly ground black pepper

Simply place the cheese slices on one slice of bread and place under a very hot grill until the cheese begins to bubble. Sprinkle the sage over the cheese, season well with black pepper and return to the grill for about thirty seconds. Cover with the second slice of bread and serve.

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Healthy Sandwich Recipes was originally created on November 13, 2007.
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