A sandwich is a standard breakfast option for many. Healthy and colorful, thanks to the vegetables and meat that lie nicely between two slices of bread. But sometimes it turns out not 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 will tell you how to make 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, you need a strong base: the bread. It can be a classic white bread, but also whole wheat or baguette. Next comes the spread that brings it all together. It can be mustard, pesto or a spread of your choice. For the layers, place your proteins, whether it is grilled chicken, paneer or tofu. Add some cheese, veggies and maybe a little pickle for that extra kick, 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:
1. Bread choice
Opting for refined white bread, which is very common, instead of whole grains can add empty calories and spike your blood sugar levels.
2. Mayonnaise and sauces
These can be packed with calories, especially if you spread them liberally on the bread. Hummus, mustard and Greek yogurt are some of the healthier alternatives.
3. Processed meat
Deli meat is convenient, but can be high in sodium, preservatives and saturated fats. Choosing lean and less processed proteins is a healthier option.
4. Cheese
Although cheese adds deliciousness, it can also contribute to excess calories and saturated fats. Moderation is key, and you may want to consider lower fat cheese.
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5. Fried or breaded components
If your sandwich contains fried or breaded elements, you’re adding extra calories and unhealthy fats. Grilled or fried options are better choices, says the expert.
6. Excessive toppings
Piling on extras like bacon, extra cheese or creamy dressings can quickly increase the calorie count, so cut them out.
Sandwich recipes for weight loss
Making a healthier sandwich means making conscious choices with the ingredients. Whole grains, lean protein and plenty of vegetables can transform your sandwich into a nutritious delight. Here are some recipes:
1. Grilled vegetarian panini
Ingredients
• One zucchini
• One eggplant
• A Bell Pepper
• Two slices of whole wheat bread
• 1/4 cup pesto sauce
• 100 grams of mozzarella cheese
• Half cup of fresh basil leaves
Method
Grill the whole wheat bread and place the fillings in the order of fried zucchini, eggplant and peppers, followed by basil leaves, cheese and pesto sauce.
2. Vegetable and hummus sandwich
Ingredients
• Two slices of whole wheat bread
• A tablespoon of hummus paste
• A cucumber
• A Bell Pepper
• Half cup of spinach leaves
Method
Toast the whole wheat bread, spread the hummus, add the vegetables and eat it fresh.
3. Chickpea salad sandwich
Ingredients
• 100 grams of pureed chickpeas
• A tablespoon of Greek yogurt
• A handful of celery
• One red onion
• A tablespoon of Dijon mustard
• Two slices of whole wheat bread
• Lettuce leaves
Method
Gently mix all the ingredients for the filling and put them in the whole wheat bread.
4. Wrap with grilled chicken and avocado
Ingredients
• 2 chicken fillet strips
• One avocado
• One whole wheat wrap
• Fresh lettuce
• A tomato
• A tablespoon of Greek yogurt
Method
Place the chicken, lettuce, sliced avocado and tomato in the wrap and add some yogurt before rolling it, says the expert.
5. Bagel with smoked salmon and thin cream cheese
Ingredients
• 100 grams of smoked salmon
• One whole wheat or thin bagel
• Light cream cheese
• One red onion
Method
Heat 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)
• A tomato
Method
Take the lettuce leaves, fill them with hard-boiled eggs, tomatoes and add mustard and yogurt and eat fresh.