What’s simpler than two pieces of bread with something in the middle? It’s called a sandwich, and I don’t know about you, but I was raised on them! OK, so it was Wonder bread with a slice of bologna in the middle, margarine on one side and mayo on the other, but let it be known, there was no obesity crisis back then. Why? Because my sandwich was probably around 300 calories compared to today’s foot long super sub which is 4 times the size and closer to 1200 calories. That may work if you’re an active teenager, but not so much for the rest of us.
Let’s bring back the sandwich, but give it a little update:
How big should your sandwich be? Why not go back to the formula – 2 pieces of bread with something in the middle? Or maybe, like mine, it’s one slice of bread, open faced, with veggies on the side, protein with plenty of healthy fats? Figure out what works for you, but don’t overlook this simple, delicious and potentially nutrient packed option.
I like to give my clients this sandwich chart. It’s especially helpful to parents trying to figure out what to pack in their kids’ lunches.
INSERT CHART
Let kids take ownership and make their own creations! If you really want to inspire them, get a panini machine to toast the bread, melt the cheese or press the sandwich. It makes sandwiches delicious and kids love it!
I’m having my leftover turkey sandwich on 1 slice of toasted Ezekiel bread with a smear of my homemade pesto (recipe below), and a bit of last night’s green beans on the side.
That’s Smart Eating!
Mary’s Pesto from Marcella Hazan
1 ½ cups fresh basil
1 ½ teaspoons chopped garlic
3 tablespoon pine nuts
1/3 cup extra virgin olive oil
4 tablespoons parmesan cheese
Put all ingredients in a mini food processor or a blender and blend until desired consistency. Longer pulse time will make a creamier texture, shorter — more coarse.
Transfer to a bowl and use as condiment on sandwich or serve over pasta or spiralized zucchini noodles.