Anytime, a sandwich or sandwich is a quick fix for eating, both inside and outside the home. However, they can also be nutritious and healthy, so we continue to take care of our diet and at the same time, they remain an easy resource when it comes to eating.
A snack is generally considered to be a heavy and calorie-intensive meal, because sausages, cold cuts, etc. are used in its preparation, accompanied by various sauces. However, their versatility, their ease of preparation and the practicalities that they are, mean that we can not leave them aside, trying to make them healthy, with adequate nutrients and that they can be part of a balanced diet.
Healthier Ingredients
To make a snack as healthy as possible, the first thing to do is to choose the ingredients we will use and at the same time, try to make them as healthy as possible.
We will start with bread, which is the main source of carbohydrates for this type of food. To avoid an excessive intake of easily digestible flour, we will choose bread made with a higher content of vitamins and minerals, as well as more fiber or cereals without grinding, so that it increases its satiating capacity and provides a more intense flavor.
Once the content is selected, we will choose the content. The first thing to keep in mind is that we are going to put in the sandwich as a source of protein. If we want to replace the traditional sausages rich in fat, we can use lean meats, such as chicken breast, braised turkey, beef fillet, cooked ham, etc., or even fish, such as sardines or tuna.
Other sources of protein to consider are those of dairy origin, such as fresh cheese, goat cheese, etc. Another option is to prepare a light sauce with yogurt or milk, which will give the sandwich more greasiness.
The contribution of vitamins and minerals will be due to the vegetables that we include in the preparation of the sandwich, and here we have a great variety: lettuce, tomato, cucumber, pepper, etc..
Let’s Not Forget the Extras
Once all the main ingredients have been selected, we can choose with which we will complement the sandwich. For this, we have several sauces and dressings that will serve to give the final touch to the dish. However, don’t forget to add at the last minute a sauce that significantly increases the caloric value of the sandwich.
We will, therefore, try to add healthier and lighter sauces, such as tomato pulp, some spicy vegetable puree, extra virgin olive oil, natural yogurt with black olives, etc.
Finally, remember that cooking methods are also important, so you should leave frying aside, choosing to use cooked products, roast, grilled, etc., while vegetables always fresh, avoiding as far as possible their cooking.