In defense of the sandwich

Health 2023
In defense of the sandwich
In defense of the sandwich

Sandwich may well be dietary. What makes it good or bad is the ingredients.

In defense of the sandwich

The sandwich itself may well fit into the dietary food system. The ingredients make it useful or harmful: the base, that is, bread, and what we put on top


Spread fresh white bread with butter or mayonnaise. We put cheese on top, or sausage (boiled or smoked), or ham. Even if you add lettuce or cucumber slices, the amount of fat and cholesterol will not decrease!


We take grain bread (rye or whole wheat, it is possible with bran) or crispbread. Gently pour olive oil (no more than 1 tablespoon). On top we lay a lettuce leaf, tomato slices, a slice of cucumber (they can be slightly s alted and peppered), a sprig of parsley or dill. You can add a piece of baked chicken or fish. Such a sandwich plus green tea (options: freshly squeezed juice, orange or a handful of berries, herbal tea or low-fat yogurt) can replace lunch.

If your man can't live without sandwiches, surprise him with one of 12 delicious (not always he althy) sandwich recipes from Men's He alth magazine.

1 B.L.T

Classic sandwich art - B.L.T sandwich (bacon-lettuce-tomatoes), only improved. Spread a thin layer of low-fat mayonnaise on the slices of bread and sandwich slices of tomato, avocado, a couple of lettuce leaves, and two or three strips of bacon between them. Bacon needs to be fried a little - so that it is already crunchy, but remains slightly rubbery.


Breaded white fish steak (cod or hake) and fry until crispy. At the same time, warm the bun cut in half in the toaster. Lubricate it with a sauce of yogurt flavored with a teaspoon of lemon juice, chili pepper and finely chopped garlic, and put fish, greens and vegetables - a couple of tomato slices and cabbage cut into thin strips.


Take a sausage (probably homemade - roll it from minced meat, break an egg into it and add a little flour) and fry in olive oil until cooked. Remove the sausage and toss the bell peppers into the oil. When it is slightly softened, you can take it out and put it in a bun along with the sausage.


Brush slices of bread with olive oil. Place a slice of ham, a slice of hard cheese such as Gruyere or Maasdam on the bread, brush the cheese with mustard, place another slice of ham on top and cover with a second piece of bread. Bake - crusty on bread and runny cheese.


Toast the bread in the toaster and the bacon and egg in the skillet. Cover the bread with them, add herbs and freshly ground black pepper. For a sauce, mix Dijon mustard with red wine vinegar.


Brush sliced ​​loaf with olive oil. Cut off a couple of chunks of cheddar or other spicy cheese and a couple of thin pear slices. Bake in the oven or sandwich maker. In a pinch, a microwave will also do.


Classic do-it-yourself fast food - that is, both tasty and he althy. First fry the thinly sliced ​​beef (until cooked), then the onion rings separately (literally 1-2 minutes). Place the meat and onion in the baguette along with the tomatoes, sliced ​​rings, watercress and mustard.


Mix mashed canned tuna with pitted olives and capers. Add chopped tomatoes, cucumbers and onions, lettuce and boiled green beans will not interfere. Drizzle olive oil and lemon juice on top, sprinkle with ground black pepper. Add chopped boiled egg.


Cut the smoked salmon into slices. Place the slices, along with a sprig of dill, between two slices of black bread spread with cream cheese. Gourmets are advised to add a thin slice of lemon without peel.


Mix homemade cheese (or uns alted cheese) with oregano and thyme. Ideally, the greens should be fresh, finely chopped, but dried will also work. Stuff the cut croissant with the cheese mixture, add the fried bell peppers, chopped olives and fresh spinach. For satiety, you can add a couple of slices of ham.

11 Roastbeef with cucumbers and horseradish

Spread black bread with horseradish - to make tears from your eyes or just to make it slightly sharp, as you like. Top with a few thin slices of roast beef, cucumber and onion rings and fragrant herbs.

12 SHRIMP SHAwarma

Take a handful of boiled peeled shrimp and a handful of mushrooms and fry them in vegetable oil with soy sauce and a chili pod. Put cabbage, Chinese salad, shrimps, mushrooms on a piece of thin pita bread and roll it all up.

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