LIGHT SUMMER SANDWICHES 🍞
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For lunches and fun picnics to a laid-back no-cook dinner, sandwiches can pack all the nutrition, taste and convenience in a neat, bread-encased parcel.
A Few Healthy Sandwich(ed) Packages
• SMOKED SALMON SANDWICH: The very pinnacle of lunchtime perfection.
FILLING: Multigrain toasted bread + smear of cream cheese + smoked salmon slices + raw white onion rings + capers.
• BOILED EGG WHITE SANDWICH: A complete meal that is healthy, tasty and satisfying.
FILLING: Fresh white or whole wheat bread + Dijon mustard spread + lettuce + grated boiled egg whites + coarsely ground pepper.
• PANEER JUNGLE: Tastes better on soft, fresh bread. Saves time as no grilling or toasting required.
FILLING: Grated cottage cheese (paneer in Hindi) + finely-chopped onions + coriander in a panini bread or regular white bread.
• PITA-WRAPPED CHICKEN/PANEER GYRO: Sumptuous summer time dinner option.
FILLING: Grilled chicken or paneer + grilled red and green peppers + onions + dash of fresh parsley + vinaigrette
• TACO POCKETS: Tangy, spicy and yummy even when cold.
FILLING: Pita bread + salsa + dash of sour cream + lettuce + corn kernels (boiled) + boiled chicken/egg whites/tofu + chopped jalapeños.
• CUCUMBER AND DILL SANDWICH: Delicious summer cooler sandwich.
FILLING: Soft, fresh bread slices + dash of butter + cucumber slices + finely-chopped dill + little crumbs of feta cheese.
• TURKEY SANDWICH WITH APPLE: Juicy, crunchy and full of flavour.
FILLING: Whole wheat bread + mayonnaise mixed with Dijon mustard as spread + turkey slices (or any cold cut meat slices) + thinly-sliced green/red apple. Alternate the meat and fruit slices, one on top of the other.
• AVOCADO AND TOMATO OPEN SANDWICH: Fresh burst of healthy antioxidants plus healthy fat.
FILLING: Sliced toasted baguette + hung curd spread + sliced tomato + avocado + rocket leaves.
• CHICKEN/PANEER TIKKA SANDWICH: Grilled bliss.
FILLING: Multigrain bread + spread of hummus + onion rings + green pepper juliennes. Serve grilled.
• MASALA OMELETTE SANDWICH: Eat it hot or cold.
FILLING: White bread slices + egg whites omelette with coriander + tomato + onion + green chillies + fresh coriander, mint and raw mango chutney as spread.
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White VS Whole Wheat Bread
Which is healthier? Please note that all breads (other than gluten-free breads) have refined flour a.k.a. 'maida' in them; the percentage varies depending on the kind. So, choose what suits your preparation and your palette.
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80
The approximate number of calories one slice of white bread contains.
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Sandwich-making Basics
To ensure that your sandwich is packed with health and taste, keep in mind the following:
• Always put some source of proteins (chicken, fish, egg, tofu, paneer or cheese) in it to balance the carb (bread).
• Throw in the essential vitamins and minerals through vegetables in different forms-grated, sliced and mashed (to make it easier to chew for the older).
• Use spreads (butter/margarine/mustard/cheese/ketchup etc.) as a smear, too much makes the sandwich soggy and also eats upon the overall flavor and crunch.
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