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Is it feasible to prepare sandwiches as a complete, valuable meal? 5 suggestions
Table of Contents
1. Can sandwiches be considered a complete meal
Sandwiches are primarily known for their speed and simplicity in preparation. Creating a healthy and balanced sandwich can take literally a few minutes. Unfortunately, it is often believed that bread is not a recommended product, especially during weight loss diets. However, this is not true! Bread is an integral part of a group of cereal products that should be considered in a healthy diet. Of course, this does not mean that it is a necessary component of the diet, as one can still eat balanced meals without it. However, sandwiches are a very quick meal that can be prepared in various ways, and the number of used additives is unlimited. It is worth remembering, however, to choose them correctly.2. How to properly assemble a sandwich
It's important to start with the basics, which means starting with the bread. A very good solution is to choose bread made from whole grains, such as rye bread, mixed rye bread or spelt bread, or whole grain rolls. Compared to refined substitutes such as wheat bread or Kaiser rolls, they contain significantly higher amounts of nutrients. For example, 100 g of rye bread contains 73.0 mg of calcium, 166.0 mg of potassium, 125 mg of phosphorus, 1.1 mg of zinc, 0.2 mg of copper, 40.0 mg of magnesium, and 30.6 μg of selenium. The next important component is high-quality protein, which is an essential component of a balanced meal. It can come from dairy products, such as quark or other types of quark. Currently, both country quark and groats are available on the market. Other protein sources are animal products such as sausage, fish, or eggs. In the case of sausage, it's important to check the labels and choose those with the highest meat content and low salt content. A good choice here are sausages made from chicken breast or turkey breast. Another component can be fish. Currently, there are many pastes and products available in stores that are already ready to eat and can be spread on the bread, such as salmon paste. Eggs can also be used to make pastes, but a very good option is also a boiled egg, which can be sliced and placed on the bread. A plant-based source of protein can be creams and pastes made from legumes such as chickpeas, lentils, or beans. These products are an excellent source of plant-based protein as well as many vitamins and minerals. Pastes made on their basis are a great component of a wholesome sandwich.3. Original recipes for healthy sandwiches - 5 ideas
Preparation time is 10 minutes. The following ingredients are needed: - Graham bread, - flaxseed oil, - 2 slices low-fat cottage cheese, - 2 slices salmon fillet, - 2 leaves butter lettuce, - 4 slices tomatoes, - 1/2 red bell pepper, - 1 teaspoon fresh chives. Preparation: 1. Cut the bread in half. 2. Spread flaxseed oil on both halves. 3. Layer the slices of cottage cheese and salmon fillet on the bread. 4. Wash and slice the vegetables, and then top the sandwich with them. Nutritional value (per serving): - Energy (460 kcal), - Protein (28.9 g), - Fat (12 g), - Carbohydrates (59.1 g), - Dietary fiber (6.8 g).4. A sandwich with pesto, poultry, mozzarella and vegetables
Preparation takes 10 minutes. Ingredients (portion): – 2 slices of whole grain bread, – a dollop of pesto, – 2 pieces of poultry, – ½ slice of mozzarella cheese, – 2 handfuls of arugula, – 4 tomatoes, – 6 slices of cucumber, – 1 tablespoon of parsley. Preparation: 1. Spread pesto on bread, then layer meat and sliced mozzarella cheese. 2. Wash and cut vegetables, add them to the sandwich. Nutritional value (portion): – energy 505 kcal, – protein 29.6 g, – fat 21.7 g, – carbohydrates 47.8 g, – dietary fiber 6.9 g.5. Toasted sandwich with scrambled eggs and avocado
Preparation time: 15 minutes Ingredients (per portion): Whole grain bread 2 slices, eggs 2 pieces, onion slices, olive oil 1 tbsp, avocado 1/2 fruit, arugula 2 handfuls, tomato slices, cucumber slices, radishes 2 pieces, parsley 1 tbsp. Preparation:1. Heat olive oil in a pan. 2. Slice onion and sauté for 2-3 minutes. 3. Add eggs to the pan and scramble until set. 4. Spoon scrambled eggs onto bread slices. 5. Peel and slice avocado into thin slices and place on top of scrambled eggs. 6. Wash and slice vegetables and place on bread. Nutritional value (per portion): Energy 555 kcal, protein 22.9 g, fat 27.9 g, carbohydrates 53.2 g, dietary fiber 11.9 g.6. Sandwich with parsley butter, vegetables, and roasted nuts
Preparation time: 15 minutes. Ingredients (per portion): – orchid bread, piece, – parsley butter, tablespoon, – garlic, ½ clove, – olive oil, 2 tablespoons, – salt, pinch, – pepper, pinch, – walnuts, tablespoon, – paprika, ½ piece, – cucumber, 6 slices, – chives, teaspoon. Preparation: 1. Create the parsley butter by blending parsley, garlic, and oil. 2. Season with salt and pepper to taste. 3. Divide the bread in half and spread the butter on it. 4. Dice the vegetables and place them on the sandwich. 5. Roast the walnuts in a pan and place them on the sandwich. Nutritional value (per portion): – energy, 533 kcal, – protein, 12.1 g, – fat, 26.7 g, – carbohydrates, 61.1 g, – dietary fiber, 8.5 g.7. Tuna cream sandwiches with additional vegetable eggs
Preparation time: 20 minutes Ingredients (portion): rye bread 2 slices, tuna in water 1⁄2 can, ?? egg rolls, 2 tablespoons of Greek yogurt, 1 teaspoon of flaxseed oil, 1 pinch of salt, 1 pinch of pepper, 1 teaspoon of dill, 4 slices of tomatoes, 2 pieces of cucumber, 1 teaspoon of chives. Preparation1. Boil the egg hard. 2. Put tuna in a bowl and mash with a fork. 3. Add the boiled egg and mash again. 4. Mix the mass with yogurt, salt, pepper, flaxseed oil, chopped dill, chives. 5. Place the prepared cream on the bread and add vegetables. Nutritional values (portion): – energy 469 kcal, – protein 35.4 g, – fat 15.7 g, – carbohydrates 46.6 g, – dietary fiber 6.4 g.
