What is a healthy sandwich ?

What is a healthy sandwich ?

Summer is fast approaching and with it also the time when more and more often withhold a meal outside the home a variety of trips to nature , countryside, garden parties and picnics . Such a quick and easily saorganizējamo meals are an integral element of sandwiches . The court, in hot weather and office appetite is not always so great to have withheld good dinner . Very well be prepared to form these with a healthy sandwich for lunch on past savings time at the expense of the work go faster greens ... What should be taken into account when preparing a healthy sandwich ?
A sandwich can be a healthy part of the diet , if it shall be correctly while using both healthy and tasty products. It is a myth that the sandwich always mean the so-called junk food in the daily diet is not recommended . Sandwich if it includes fast -food buy cheap , fast food, which consists of a large " bloated " white bread , stuffed into a sausage , sausage , mayonnaise and a small lettuce , certainly does not belong to the range of healthy sandwiches . The following is taken a lot of redundant and " meaningless " , even harmful kilocalories , because while the body does not receive any valuable nutrients - protein , vitamins, minerals. In this way, kilocalories consumed large and fat , and this food " structure '' contributes to obesity and cardiovascular disease in the development .

For the sandwich could be considered healthy , it must meet several requirements. First, whole wheat bread contain flour ( follow to fiber content of at least 5g/100g . Secondly, it should be lean protein product. It may be lean slice of meat ( chicken breast , turkey ) or fish or cheese with low fat content. Sausages , sausages , sausages do not meet this criterion. products by smearing the bread should be low in fat , for example , can have a variety of high-quality mustard or tomato sauce, or contain healthy vegetable fats , such as pesto , hummus , olive tapenade , etc. . etc. . instead of margarine , butter or mayonnaise . vegetable portion should be large enough for rich , it's best if piekož present , or a separate bowl with vegetables .

According to the latest dietary recommendations - the principle of the plate - half of your plate should be taken by the content of vegetables and fruits , one-quarter - protein products (meat , fish, eggs ) , but one-fourth - cereals , in the sense of bread rich in fiber , such as coarse rye bread Ķelmēni , Fazer Tasty rye bread , etc. ..

Given the fact that all the recent dietary recommendations focus is on plant products do not always have a sandwich with meat, cheese or meat products , which often have high fat content. It is known that the diet recommended more vegetable fat and less - animal fat.

Therefore, one of the options for healthy sandwiches could be whole grain rye or wheat bread , beaten by humus , then sprinkled with a mixture of seeds , the cucumber, lemon and mint .

To not use the traditional mayonnaise, bread can pārziest with pesto , then add the tomatoes , basil leaves . Can tomato sprinkled with hard cheese or add mozzarella slices .

A good alternative to butter cannabis butter . So, here we think cannabis butter , which consists only of cannabis , which is not butter . A good addition would be a little tomato and cheese .

A healthy , albeit calorie- rich dessert will be using roasted slice of whole wheat bread , beaten to a nut butter ( but one that does have a high proportion of nuts !) And on top of " uzsēdinot " berries - blueberries , strawberries .


Such prepared sandwiches are not only healthy , but also visually attractive , appetizing and there to taste . This is the most direct evidence that the healthy food is delicious , provides in terms of taste and positive emotions 

Delicious rye bread with quail egg and Prosciutto ham

Feel how nokraukšķ dark brown crust that covers the entire value - fiber-rich whole-grain rye bread valgajā pulp, cumin spice rye malt and sweet taste ...