healthy sandwich ideas
You’re hungry, you just arrived home and you don’t have much food in the house. You can’t be bothered to cook and you want something that you can eat immediately. You need something more substantial than a yogurt or a mango, so what do you reach for? No, not the cereal, you need one of life’s most celebrated foodstuffs – the sandwich. But what makes a good sandwich?
Well, what is it?
Is it the bread?
The toppings, e.g. lettuce, tomato, sprouts, etc.?
The spread, e.g. mayo, mustard, dressing?
Well, of course it’s probably a combination of all and probably some additional factors.
But, the question I ask you is, ” what’s the most important thing to making a sandwich great?”
Good ingredients (not necessarily specific ones either) which go together, moist spread(s) whether mayo or mustard or tomato based, a very good bread or roll but not as thick as the often illustrated sandwiches in food magazines. You must be able to get your mouth around it with ease and not make a mess in the process.
According to popular legend, the sandwich was invented by John Montagu, the fourth Earl of Sandwich, who, while gambling, told his butler to put some meat between two slices of bread so he could eat without interrupting the game and getting grease on the cards. Although the tale is almost certainly questionable because the first sandwich was probably made the day after bread was invented, but the earl did lend his name to this popular food.
At its simplest, a sandwich is two slices of bread enclosing a filling. It also is often a perfectly balanced meal, consisting of protein, vegetable, carbohydrate, often dairy and even fruit. My definition is somewhat broader: A sandwich is a filling enclosed in bread that can be eaten by hand. That definition leaves out such things as open-faced roast beef or turkey sandwiches smothered in gravy that must be eaten with a knife and fork.
My definition includes such things as wraps, tacos, Cornish pasties, empanadas and stuffed pitas — all of which can be held in one hand while playing cards. So what makes a good sandwich for you?
Here is an international festival of quick-and-easy, absolutely delicious sandwich ideas that are a snap to make, travel well, and deliver satisfaction on outings of all kinds.
Recipes combine fresh seasonal vegetables and other unique ingredients—including leftovers—to make tasty and versatile treats great for lunchboxes, long hikes, or elegant romantic getaways for two!
Use these ideas as jumping-off places for your own creativity. And keep sandwiches in mind when you cook: Leftovers from the grill or the frying pan make great sandwiches the next day.
Cut crusty bread or baguette in half lengthwise, brush with olive oil and fill with thin slices of Gruyere cheese, ham, a sprinkling of fresh thyme leaves, mesclun salad greens, salt and freshly-ground black pepper to taste.
Crunchy Garden Rolls
Slice tender rolls in half, spread with light mayonnaise and fill with thinly-sliced radishes, thinly-sliced English cucumber, chopped scallions, watercress, and fresh or dried dill.
Hearty Tuscan Grill
Fill wholegrain bread or rolls with leftover grilled vegetables—bell peppers, eggplant, zucchini or summer squash, tomatoes, onions. Drizzle with olive oil and fresh herbs.
Spread halved bagels with light cream cheese and hummus, thinly-sliced cucumbers, chopped lettuce and tomato, and toasted sesame seeds.
Red Pepper & Spinach Wrap
This makes a delicious, quick and easy lunch that can be made ahead of time.
- 1 tablespoon low-fat cream cheese, plain
- 1 10″ whole wheat tortilla
- 1/2 cup fresh spinach leaves
- 1 roasted red pepper, jarred
- 1/2 cup chopped mushrooms, fresh
- 3 scallions, chopped
- 1/6 avocado, sliced
Spread cream cheese evenly over tortilla. Layer spinach leaves over cream cheese.
Chop red pepper and fresh mushrooms. Layer on top of spinach.
Add scallion and avocado. Roll, and wrap in foil for easy packing.
Italian Tuna Melts
The tuna melt is a decidedly American sandwich with an Italian twist.
- 3 tablespoons extra-virgin olive oil, plus more for brushing
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- Two 6-ounce cans Italian tuna in olive oil, drained and flaked
- 9 ounces marinated artichokes, drained and coarsely chopped (1 1/2 cups)
- 1/2 cup pitted green olives, coarsely chopped (3 1/2 ounces)
- 1/2 cup thinly sliced red onion
- 1 1/2 tablespoons shredded basil
- Salt and freshly ground pepper
- 4 ciabatta rolls or 1 long ciabatta loaf, split lengthwise
- 1 garlic clove
- 1/2 pound Robiola cheese or Mozzarella, sliced
Preheat the broiler. In a medium bowl, whisk the 3 tablespoons of olive oil with the red wine vinegar and Dijon mustard until combined. Add the flaked tuna, chopped artichokes, chopped olives, sliced red onion and shredded basil and toss gently. Season lightly with salt and pepper.
Using a pastry brush, brush the cut sides of the ciabatta lightly with olive oil and broil cut side up on a baking sheet for 2 minutes, until the ciabatta is golden and lightly toasted; rotate the baking sheet for even browning. Rub the garlic clove over the toasted ciabatta and mound the tuna salad on top. Cover with the sliced Robiola cheese and broil until the cheese is just melted, about 1 minute. Serve the tuna melts at once.
Tomatoes on Toast
If you don’t have Boursin cheese, you can use light cream cheese with some chopped fresh herbs mixed in. You will find the Boursin easiest to spread if it has been sitting at room temp for 10 minutes or so.
- 2 to 4 slices of Italian loaf bread
- Light Herbed Boursin cheese, about 2 tablespoons per slice of bread
- 1 medium to large vine-ripened tomato
- Coarse salt
- Freshly ground black pepper
1 Toast the bread.
2 While the bread is toasting, slice the tomato into 1/4-inch slices.
3 Once the bread is lightly toasted, spread one side with Boursin cheese. Top with a couple slices of tomato, overlapping if necessary. Sprinkle with coarse salt and freshly ground black pepper.
Yield: Serves 2 to 4 as a snack.
Chicken Sausage and Broccoli Pockets
- 1 12-ounce package fully cooked chicken sausage links, thinly sliced
- 1 bunch broccoli (about 1 pound), cut into small florets
- 1 bell pepper, cut into 3/4-inch pieces
- 2 cloves garlic, thinly sliced
- 2 tablespoons olive oil
- Kosher salt and black pepper
- 8 ounces provolone, grated (about 2 cups)
- 1 1/2 pounds pizza dough, at room temperature
- All-purpose flour, for the work surface
- Cut-up vegetables and ranch dressing, for serving
1. Heat oven to 425° F. On a large rimmed baking sheet, toss the sausage, broccoli, bell pepper, and garlic with the oil, ½ teaspoon salt, and ¼ teaspoon black pepper. Roast, tossing once, until the broccoli is tender, 25 to 30 minutes; let cool. Transfer to a medium bowl, add the provolone, and toss to combine.
2. Divide the dough into 8 pieces. On a lightly floured surface, roll and stretch each piece into a 7-inch circle. Dividing evenly, spoon the broccoli mixture onto one side of each round (about ½ cup each), leaving a ½-inch border. Dot the border with water, fold the dough over to form a semicircle, and press firmly to seal.
3. Place the pockets on a parchment-lined large baking sheet and cut several slits in each. Bake the pockets until golden brown, 20 to 25 minutes. Serve with the vegetables and ranch dressing.
4. The unbaked pockets can be frozen for up to 3 months. First freeze them on the baking sheet until firm, then transfer to freezer bags. To cook, bake the pockets from frozen on parchment-lined baking sheets at 425° F until golden brown, 25 to 30 minutes.
If freezing the pockets to cook at a later date, write the oven temperature and cooking time on the outside of the bag in permanent marker for easy reference.
Turkey & Tomato Panini
Some pickles and sweet potato oven fries can round out this meal. Thinly sliced roast beef can be substituted for the turkey in this Panini.
- 3 tablespoons reduced-fat mayonnaise
- 2 tablespoons nonfat plain yogurt
- 2 tablespoons shredded Parmesan cheese
- 2 tablespoons chopped fresh basil
- 1 teaspoon lemon juice
- Freshly ground pepper, to taste
- 8 slices whole-wheat bread
- 8 ounces thinly sliced reduced-sodium deli turkey
- 8 tomato slices
- 2 teaspoons olive oil
Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
Heat a panini maker and cook sandwiches according to manufacturer’s directions.
If you do not have a panini maker then have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans.
Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.