by For many, the sandwich is a must-have breakfast option. It’s healthy and colorful, thanks to the vegetables and meat nicely placed between two slices of bread. But sometimes that doesn’t turn out to be the healthiest choice. You need to keep the ingredients in mind, especially if your goal is to lose weight. On Sandwich Day, which falls on November 3, we explain how to prepare a sandwich to lose weight. So, try these healthy sandwich recipes at home.
Making a sandwich is like a delicate dance of flavors and textures. First of all, you need a solid base which is bread. It can be classic white bread, whole grain or a baguette. Next comes the spread board that brings it all together. It can be mustard, pesto or a spread of your choice. For layering, place your proteins, whether grilled chicken, paneer or tofu. Add cheese, vegetables and maybe a little pickle for that extra tang, suggests Abhilasha V, chief clinical nutritionist, Cloudnine Group of Hospitals, Bengaluru.
Choose your sandwich ingredients wisely
Some culprits can turn a seemingly innocent sandwich into a less healthy option. Here are a few:
1. Choice of bread
Opting for refined white bread, which is very common, instead of whole grains can add empty calories and raise your blood sugar.
2. Mayonnaise and sauces
These can be high in calories, especially if you spread them generously on bread. 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 fat. Choosing leaner, less processed proteins is a healthier option.
4. Cheese
Although cheese adds deliciousness, it can also contribute to excess calories and saturated fat. Moderation is key and you might want to consider low-fat cheese options.
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5. Fried or breaded components
If your sandwich contains fried or breaded items, 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 add to the calorie count, so cut them out.
Sandwich Recipes for Weight Loss
Building a healthier sandwich involves making wise choices with ingredients. Whole grains, lean proteins and plenty of vegetables can turn your sandwich into a nutritious delight. Here are some recipes:
1. Grilled Vegetarian Panini
Ingredients
• A zucchini
• An eggplant
• A pepper
• Two slices of whole grain bread
• 1/4 cup pesto sauce
• 100 grams of mozzarella cheese
• Half a cup of fresh basil leaves
Method
Toast the whole grain bread, then layer the toppings in the order of cooked zucchini, eggplant and peppers, followed by basil leaves, cheese and pesto sauce.
2. Vegetarian sandwich and hummus
Ingredients
• Two slices of whole grain bread
• A tablespoon of hummus spread
• A cucumber
• A pepper
• Half a cup of spinach leaves
Method
Toast the wholemeal bread, spread the hummus, add the vegetables and enjoy it cool.
3. Chickpea salad sandwich
Ingredients
• 100 grams of chickpea puree
• A tablespoon of Greek yogurt
• A handful of celery
• A red onion
• A tablespoon of Dijon mustard
• Two slices of whole grain bread
• Lettuce leaves
Method
Gently mix all the filling ingredients and stuff them into the whole grain bread.
4. Grilled Chicken and Avocado Wrap
Ingredients
• 2 strips of chicken breast
• A lawyer
• A whole grain wrap
• Fresh lettuce
• A tomato
• A tablespoon of Greek yogurt
Method
Arrange the chicken, lettuce, avocado slices and tomato inside the wrap and put a little yogurt before rolling it, explains the expert.
5. Thin bagel with smoked salmon and cream cheese
Ingredients
• 100 grams of smoked salmon
• A whole grain or thin bagel
• Light cream cheese
• A red onion
Method
Reheat the bagel, add the salmon covered with onions and top with cream cheese.
6. Egg Salad Lettuce Wraps
Ingredients
• Two hard-boiled eggs
• A tablespoon of Greek yogurt
• Dijon Mustard
• Whole lettuce leaves (in the form of wraps)
• A tomato
Method
Take the lettuce leaves, fill them with boiled eggs, tomatoes, add mustard and yogurt and have fresh.
