Crafting Delicious and Nutritious Sandwiches

Whether it’s breakfast, lunch, or dinner, there’s one food that fits every meal: the sandwich! August is National Sandwich Month, a time to celebrate this beloved staple that we all grew up with and continue to enjoy in its many delicious forms, shapes, and sizes.

From the classic PB&J and simple grilled cheese to the more elaborate combinations of meats, cheeses, and veggies, the sandwich is a food that keeps evolving, offering countless varieties to please taste buds around the globe.

The Perfect Sandwich

What makes the sandwich such a popular choice is its incredible versatility. It’s easy to make and can be customized to suit any appetite. Whether you prefer it as a snack or a full meal, sweet or savory, hot or cold, simple or exotic—the possibilities are endless!

In honor of National Sandwich Month, here are some helpful tips for building a delicious, satisfying, and nutritious sandwich:

Start with Whole Grain Bread: The fiber in whole grain bread helps you stay fuller longer and supports digestive health. Don’t be misled by “multigrain” labels, which simply mean the bread contains various types of grains. Always check the ingredient list to ensure the word “whole” precedes the grain type. That’s your guarantee of whole grain goodness.

Cheese, Please: For most, cheese is an essential sandwich ingredient. Pick a flavor that complements the other ingredients in your sandwich for a balanced taste.

Choose Lean Meats Wisely: If heart health is a concern for you or your family, opt for low-sodium turkey or chicken breast from the deli. Steer clear of high-sodium lunch meats like bologna or salami. Great lean meat choices include grilled chicken or freshly sliced white meat turkey.

Think Beyond Lettuce and Tomato: Get creative with your veggies! Use leftover roasted vegetables from last night’s dinner to add flavor and nutrients to your sandwich. Consider adding bean sprouts, cucumbers, spinach, zucchini, eggplant, or asparagus. When it comes to vegetables, the sky’s the limit!

Boost Nutrients with Spreads: Choose spreads that add both moisture and nutrition to your sandwich. For healthy fats, try avocado, or boost your protein intake with a layer of hummus.

Sandwich Inspiration

Whether you’re headed to the beach, out for a picnic, or packing lunch for school or work, lunchtime calls for meals that are quick, easy, and delicious. And what better way to satisfy those needs than with a fun, flavorful sandwich? The possibilities are endless, but if you need some inspiration, check out the recipes below for creative ideas!

1. Lettuce wraps with tuna salad: Make your tuna salad using mashed avocado in place of mayonnaise, it’s a great way to add in some healthy fats. Once combined, spread the tuna salad onto romaine lettuce leaves, and roll until it forms a small wrap. Keep your wraps intact by simply inserting a toothpick and refrigerate until you’re ready to enjoy!

2. Cucumber wraps with chicken salad: Make your chicken salad using plain Greek yogurt, in place of mayonnaise. This alternative provides extra protein as well as healthy probiotics that aid digestion. Try adding some chopped celery and red onion for an extra crunch and bold flavor. Once combined, spread the chicken salad onto each of the cucumber slices, and roll up carefully. These can also be kept intact with a toothpick and refrigerated until mealtime.

3. Whole wheat pita with turkey and Swiss cheese: A tasty combination can be thin sliced turkey breast, with Swiss cheese and flavorful toppings such as avocado and baby arugula. The fiber from the pita as well as protein from the turkey will keep you fuller longer than plain white bread. Spread a little bit of raspberry vinaigrette on one slice of bread to enhance these great flavors.

4. Grilled veggie panini: Try thinly slicing eggplant and zucchini to grill at your next barbeque. Slicing these vegetables thin makes them more sandwich friendly. Top this with roasted red peppers and some fresh mozzarella cheese, and you’ve got yourself a delicious vegetarian meal. A great dressing option for this would be balsamic vinegar, or light balsamic vinaigrette.

Next time you’re making a sandwich for yourself or your kids, keep these tips in mind and don’t be afraid to get creative. Experiment with new combinations and ingredients to keep your sandwiches exciting and nutritious. Celebrate National Sandwich Month by making the most of every sandwich—happy creating!

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