Pritikin

Everybody loves sandwiches!

Everybody loves sandwiches, but a greasy burger or processed meat sub isn’t going to do much to lower your cholesterol. Yet for many of us these nutrition nightmares are a staple of our busy day.

Does “quick and easy” have to be full of sodium, sugar, and artery-busting saturated fat? Not on your life! Here are some ideas for delicious, healthy sandwiches you can whip up before you can spell B-O-L-O-G-N-A.

Basic Suggestions:

• Use whole grain bread, bagels, pita or wrap (made from 100% whole wheat flour and low-sodium).
• Warm bread in a toaster or oven to enhance the flavor of the sandwich.
• To flavor bread, use low-sodium mustard, non-fat mayonnaise, non-fat salad dressing, non-fat cream cheese or yogurt cheese (made from non-fat yogurt).
• Include lots of vegetables such as lettuce, tomato, onions, cucumber and sprouts.
• For a gourmet touch, include a layer of fresh basil, rosemary or other herb to your sandwich.
• Serve sandwiches with a bowl of hearty vegetable soup and/or salad. Include fresh fruit and your meal is complete.

Suggestions for Sandwich Fillings:

• Tuna fish, packed in water, low-sodium. Drain and add 1 or 2 tablespoons of non-fat mayonnaise, onions & celery.
• Grilled or broiled fish
• Grilled or broiled chicken breast
• Turkey breast, fresh or oven-roasted
• Salmon, canned in water, low-sodium. Add fresh dill, cucumber and onion.
• Egg whites or Egg Beatersâ
• Roasted Bison
• Pritikin Hummus
• Mashed beans or a salt-free mashed bean spread (i.e. Eden Foods)
• Grilled portabella mushroom
• Grilled vegetables
• Fresh vegetables (from a salad bar) stuffed into a 100% sodium-free pita bread or wrap.
• Vegetable burger (such as Vegan Gardenburgerâ)
• Grilled Tofu
• Grilled Tempeh

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed

Show/hide comments