Your sandwich architecture can take lunch to the next level!
And who doesn’t love a good toastie to get you there?
Look beyond ham and cheese to maximise the nutritional benefit.
Here are some points on what to consider when constructing a winning toasted sandwich:
#1. START WITH GOOD BREAD
Wholegrain, heavy breads that will give you:
Dietary fibre to:
• Keep your bowels regular
• Feed your gut bacteria
• Keep you full for longer
Lower glycaemic index (GI), giving your more sustained release of carbohydrate compared to white breads and more B group vitamins and minerals from the grains.
2. PROTEIN SOURCE
• Left over from dinner
• Marinade and cook up e.g.chicken, kangaroo or beef, enough for a few sandwiches during the week
CANNED FISH e.g. salmon, tuna or sardines
• Great omega 3 fatty acids for your brain, heart and joint health
• Zinc for the immune system, sperm production and wound healing. Oysters are the best!
• Baked beans, mashed kidney beans or chickpeas for the
vegetarian protein option. Also high in dietary fibre, iron, magnesium, zinc and carbohydrate. If you want to reduce the
flatulence (wind) they cause rinse them out of the tin a few times
• Use the whole egg, the white and the yolk provide valuable nutrients like protein & carotenoids; lutein and zeaxanthin that protect the eye
• Great source of protein (7g in 30g/1 slice) and calcium (1 serve)
3. VEGETABLES/SALAD - This final stage is critical to provide the antioxidants to help fight disease, pack it with salad!
Go for a variety of colours and it will give you a variety of nutrients. Choose a minimum of 3 ingredients from
• Leafy greens -spinach, rocket, lettuce (add after cooking)
• Capsicum (red is highest in vitamin C), chilli, carrot, beetroot, tomato, radishes
• Gherkins, onion, asparagus, mushrooms, pineapple
4. FINISHING TOUCHES
• Avocado and or extra virgin olive oil, monounsaturated healthy fats, (good for lowering blood pressure & for cholesterol levels)
• Chutney, pickles, mustard, tomato paste- all add flavour, be cautious with added salt, sugar and quality of oils used in these
You can apply these same principles of a good quality carbohydrate, protein and vegetables to most meals.
Eat and enjoy!
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Simone likes to share her expert nutrition advice. Read more