build a better sandwich
Sandwiches make a great lunch for kids; but they can be eaten for any meal.
Think about your favorite sandwich, what is in it? Different meats? Cheese? Any veggies? How about fruit? What is used to hold it all together? Bread? A bagel? Lettuce? Sandwiches allow you to use your imagination and favorite flavors to create a masterpiece!
Here are our tips to Build a Better Sandwich:
- Choose a better bread: Choose bread, pitas, or tortillas made with whole grains. Whole grains are a good source of fiber and other key vitamins and minerals. Rather than selecting bread based on color, check the ingredient list and choose those with whole grain or whole wheat flour listed as the first ingredient. Also look for bread products that contain at least 2 grams of fiber per slice of bread. If looking for a lower carbohydrate option, try a lettuce wrap!
- Consider your condiments: From mustard to mayo, there are many different condiments to choose from, but which are healthiest? To add flavor without adding lots of extra fat and calories, go for mustard, mashed avocado or guacamole, olive oil and vinegar of choice, or Greek yogurt mixed with pepper, garlic and a squeeze of lemon juice can make a great spread.
- Layer on the fruits and veggies: When it comes to fruits and veggies, sandwiches make an easy way to eat your veggies. Vegetables that make a great addition to sandwiches include tomatoes, spinach or romaine leaves, shredded carrots, bell pepper slices, or any veggie that you would like! To add some flavor with fruit, try adding bananas or berries to peanut butter sandwiches or try adding sliced apples or pears to turkey or chicken sandwiches.
- Say cheese: Cheese is a great way to add some bone-building calcium to your sandwich.
- Go for lean protein: In addition to supporting overall health, protein may help you to feel full. Opt for lean protein sources such as deli chicken, turkey, roast beef, or lean ham. Other healthy protein sources include peanut butter, hummus, tuna or salmon
Healthy Breakfast Sandwich
Recipe adapted from: Show Me the Yummy | Serves 6
- 12 Our Family large eggs
- 1 tablespoon Our Family olive oil
- 1 small yellow onion, diced
- 1 cup broccoli, chopped
- 1 cup mushrooms, sliced
- 2 cups spinach, roughly chopped
- 2 cloves garlic, minced
- 1/4 teaspoon Our Family black pepper
- 6 Our Family whole wheat English muffins
- 6 slices Our Family cheddar cheese
- 6 turkey slices optional
Instructions: Egg Mixture
- Preheat oven to 375 degrees F and grease a 9x13 in baking pan with cooking spray. Whisk together eggs and egg whites in a large bowl. Set aside.
- Heat olive oil in a large non stick pan over medium heat. Add in onions and sauté for about 5 minutes. Add in broccoli, mushrooms, and spinach cook for another 4 minutes, or until veggies are tender. Add in garlic and sauté for another 30 seconds. Season with salt and pepper.
- Mix with eggs and pour into prepared baking pan.
- Bake in preheated oven for 20-30 minutes, or until the eggs have fully cooked through.
- Use a glass (or some sort of circle cutter) to cut eggs into a circle the size of your English muffins. Have leftover scrapes? Use them for another breakfast sandwich, eat them plain for breakfast, or mix them into something else for a meal!
Eat immediately option
- Toast English muffins to your liking.
- Place cheese on one side and turkey on another.
- Broil in the oven or microwave until cheese is melted and the turkey has warmed through.
- Top with cut out eggs and enjoy!
Freezer friendly option
- Toast the English muffins.
- On the bottom half of the English muffin, top with egg circle, then cheese and turkey. Top with the top of the English muffin. Repeat with remaining English muffins/eggs/turkey/cheese.
- Wrap each sandwich individually in aluminum foil. Place sandwiches in a freezer bag. Freeze for up to one month!
- To reheat: Remove sandwich from foil. Place on a microwave safe plate that's been lined with a paper towel. Heat until egg has been warmed through and cheese is melty, about 60-90 seconds.