HOW TO BUILD
the perfect sandwich
Step 1: BREAD
Step 2: MOISTURE
Step 3: PROTEIN
Step 4: CRUNCH
Step 5: EXTRA FLAVORS
ENJOY!
To make the perfect, healthy sandwich, that’s both balanced and delicious, follow these easy instructions.
Step 1: Pick the right bread.
Choose one that has at least 3 grams of fiber per serving. Choosing fortified breads is also great because it adds more fiber.
- Whole grain (no sugar added)
- Whole wheat pita bread
- Whole wheat English muffin
- Whole wheat tortilla
Step 2: moisture
I usually spread hummus or avocado on my sandwiches to add moisture. If you’re used to using mayo, avocado is a great substitute because of its similar texture.
- Hummus
- Avocado / guacamole
- Olive oil
- Light dressing
- Peanut butter
- Fresh basil pesto
- Mashed sweet potato
- Stay away from: mayo, ketchup, cream cheese
Step 3: protein
It’s important to add protein to your sandwich, especially if you’re a vegetarian. My favorite way to add substance to my sandwich is to use a veggie burger or falafel.
- Veggie burger
- Tuna
- Feta
- Nuts
- Falafel
- Tempeh
- White beans
- Edemame
- Black beans
- Chickpeas or hummus
- Hard boiled egg
Step 4: crunch
Every sandwich needs some veggies, right? Try adding some lettuce, kale or cucumber slices to add some crunch and give your sandwich texture.
- Lettuce
- Cucumber slices
- Tomatoes
- Red onion
- Spinach
- Kale
- Carrot slices
Step 5: extra flavors
There’s no end to what you can put in a sandwich.
- Olive tapenade
- Apples
- Sunflower seeds
- Pumpkin seeds
- Slivered almonds
- Green olives
- Peppers
- Capers
- Mustard
- Mushrooms
- Strawberries
- Blackberries
- Pecan pieces
And there you have it! It’s easy as pie.
Try making a wrap, tortilla, pita pocket,English muffin or sandwich rolls.
IDEAS
- Bread, avocado, chickpeas, mushrooms, spinach, feta
- Bread, hummus, white beans, kale, red onion
- Tortilla, hummus, black beans, spinach, mushrooms & feta
- Bread, peanut butter, pecans & apple
- English muffin, avocado, veggie burger, feta, tomato
