Healthy Sandwich Base Options

Sandwiches are fast, simple, and a portable way to go when you are working on eating healthy.  It is easy to load them up with a lot of vegetables. I always use whole grain breads, flatbreads, and wraps for my sandwiches. To cut costs, I buy day-old whole wheat bread then divide the loaf into 2-slice portions and freeze in Ziploc bags. When I’m ready to eat, I brush off any ice crystals and toast the bread before making a sandwich.

I occasionally use Flat Out Healthy Grain Low Fat Wraps and Whole Wheat Bagel Thins. I also buy Oroweat rounds and 6-inch corn tortillas, which have 40 to 60 calories each.

These quick-to-fix, fun-to-eat sandwiches, wraps, and pocket sandwiches are perfect for lunches whether you’re on the go or at home.

Steak Sandwich

1⁄2 tablespoon canola oil

1 small onion, diced

4 ounces lean steak, thinly sliced

5 small sweet bell peppers or 1/2 large bell pepper

1⁄2 cup mushrooms, sliced

2 tablespoons hard cheese, grated

1⁄2 large whole wheat roll

Heat oil in a skillet. Add onions and cook until tender. Add steak and cook until browned. Add peppers and sauté, and then add mushrooms. Cook until done. Place on roll and top with grated cheese. Serves 1.

Thomas_steaksandwich

Turkey Burgers

One pound of ground turkey provides 4 servings. Check the fat content, as ground turkey sold in tubes usually has a higher fat content.

1 pound lean ground turkey

1 egg

1⁄2 medium onion, chopped

Seasoning of your choice

In a bowl mix ground turkey, egg, and onion. Add seasoning. Shape into 4 patties. Grill or cook in a frying pan until browned on bottom; flip over. Cover the pan with a lid and turn off the heat to allow turkey to continue to cook. Serves 4.Thomas_turkeyburger310

Note: I usually prepare ground turkey by dividing a pound into 4 equal portions, forming them into patties, placing them in Ziploc bags, and freezing. Remove patties from the freezer and place in the refrigerator a day or two before you plan to use them.

Toppings for Sandwiches & Wraps

  • Roasted peppers
  • Grilled or chopped onions
  • Raw spinach leaves
  • Lettuce
  • Tomatoes
  • Chopped red or green bell peppers

Tip The Scales In Your Favor

Learn about the small steps that make a big difference in your health, weight, and happiness.