see also How to make Healthier Sandwiches
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| Freezable Make-Ahead Fancy Sandwiches |
Sandwiches are the perfect means of using up leftovers but anyone worried about calories knows they can be Trouble. Big Trouble.
First, there's potential for fat - butter, mayo or our favourite filling, cheese - and excess carbs. You can get around the fat issue by using minimal butter, no mayo and less cheese but you can't do without bread.
One ingenious solution was provided by a Royal Opera House star. During intermissions he needed to keep up his energy with sandwiches but he wanted skinny, tasty ones. He insisted on artisan bread so the loaf was frozen, sliced ultra thin with a meat slicer and defrosted. It was left unbuttered but poached organic chicken was thinly sliced and dabbed with a smear of mayo. It was a clever low-fat/carb solution.
No dieter wants a world without sandwiches but reserved for blow-out or indulgence days, and carefully portioned, the humble (or not) sandwich can be a delicious treat.
67 developed meat, fish and vegetarian fillings which have less fat and more goodness but are as un-boring, delicious and satisfying as they could possibly be.
But first...
WHAT TO USE INSTEAD OF BUTTER & MAYONNAISE
1. Yoghurt-mayonnaise
A yoghurt-mayonnaise blend offers the taste of mayonnaise but not its fat content. Yoghurt-mayo has two parts mayo to 3 parts thick unsweetened yoghurt (ordinary cheap-as-chips plain yoghurt will make the bread soggy unless it is strained through a clean j-cloth or muslin for at least 3 hours.) This mix gives the best of both worlds and frankly tastes better than plain mayonnaise, even the best-loved brand!
Yoghurt-Mayo Variations
Add a tablespoon or more to taste of:
2. Avocado
Ripe avocados are so creamy and rich, they can replace butter. Mash them coarsely, add lemon juice, salt & pepper and a little thick 0-fat plain yoghurt. Or simply cover the bread with drained, thin slices of avocado sprinkled with lemon juice and pepper. (Warning: too many avocados can cause weight gain so are best eaten on a vegetarian day.)
3. Better Butter
The Blogger learned to make this many years ago in America, loved it and then completely forgot about it! Better Butter is a blend of whipped soft butter and extra virgin olive oil. It's ultra-smooth and creamy, a little sensuous even, but with fewer calories and more healthy fats than butter. The recommended split is 50-50 but 67 prefers 2/3 butter to 1/3 extra virgin olive oil. Start with unsalted butter; salt to taste later. Store in the fridge door and it won't go hard.
BUDGET SANDWICHES
Make expensive protein go further by adding salad or fruit. Leftovers make great fillers. If you've used whole chicken for stock, don't discard the meat -- keep it for sandwiches.
HEALTHIER SANDWICHES:
PORTABLE SANDWICHES
These recipes have been developed by B Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission. Any information not attributed to a second party is the copyright of the author.
First, there's potential for fat - butter, mayo or our favourite filling, cheese - and excess carbs. You can get around the fat issue by using minimal butter, no mayo and less cheese but you can't do without bread.
One ingenious solution was provided by a Royal Opera House star. During intermissions he needed to keep up his energy with sandwiches but he wanted skinny, tasty ones. He insisted on artisan bread so the loaf was frozen, sliced ultra thin with a meat slicer and defrosted. It was left unbuttered but poached organic chicken was thinly sliced and dabbed with a smear of mayo. It was a clever low-fat/carb solution.
No dieter wants a world without sandwiches but reserved for blow-out or indulgence days, and carefully portioned, the humble (or not) sandwich can be a delicious treat.
67 developed meat, fish and vegetarian fillings which have less fat and more goodness but are as un-boring, delicious and satisfying as they could possibly be.
 |
| Stock Photo (courtesy of Waitrose) |
WHAT TO USE INSTEAD OF BUTTER & MAYONNAISE
1. Yoghurt-mayonnaise
A yoghurt-mayonnaise blend offers the taste of mayonnaise but not its fat content. Yoghurt-mayo has two parts mayo to 3 parts thick unsweetened yoghurt (ordinary cheap-as-chips plain yoghurt will make the bread soggy unless it is strained through a clean j-cloth or muslin for at least 3 hours.) This mix gives the best of both worlds and frankly tastes better than plain mayonnaise, even the best-loved brand!
Yoghurt-Mayo Variations
Add a tablespoon or more to taste of:
- grated garlic OR
- horseradish, grated or sauce OR
- balsamic vinegar OR
- cranberry sauce
2. Avocado
Ripe avocados are so creamy and rich, they can replace butter. Mash them coarsely, add lemon juice, salt & pepper and a little thick 0-fat plain yoghurt. Or simply cover the bread with drained, thin slices of avocado sprinkled with lemon juice and pepper. (Warning: too many avocados can cause weight gain so are best eaten on a vegetarian day.)
3. Better Butter
The Blogger learned to make this many years ago in America, loved it and then completely forgot about it! Better Butter is a blend of whipped soft butter and extra virgin olive oil. It's ultra-smooth and creamy, a little sensuous even, but with fewer calories and more healthy fats than butter. The recommended split is 50-50 but 67 prefers 2/3 butter to 1/3 extra virgin olive oil. Start with unsalted butter; salt to taste later. Store in the fridge door and it won't go hard.
BUDGET SANDWICHES
Make expensive protein go further by adding salad or fruit. Leftovers make great fillers. If you've used whole chicken for stock, don't discard the meat -- keep it for sandwiches.
HEALTHIER SANDWICHES:
- butter only one slice of bread
- cover the other slice of bread with lettuce which has been thoroughly dried to stop dressings or tomatoes soaking the bread
- don't use butter at all
- avoid protein-heavy sandwiches unless you are blowing the budget; even then add salad or fruit to provide fibre, vitamins and minerals
- try yeast-free breads like soda bread for a healthier gut
- try bread or rolls enriched with 5-grains, olives or sweet potato
- use white bread only when you can't resist it and if budget allows, sourdough
- slice high fat fillings like cheese thinly
- crusts add fibre, which aids digestion
PORTABLE SANDWICHES
Put filling in small sealable plastic bags and then into an air-tight container; add sliced bread/rolls, with or without butter. Hard plastic containers are easier to transport.
Fillings: meat, fish and vegetarian
SPECIALTY SANDWICHES
Freezable Make-Ahead Fancy Sandwiches
Fillings: meat, fish and vegetarian
SPECIALTY SANDWICHES
Freezable Make-Ahead Fancy Sandwiches
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These recipes have been developed by B Lee/ Bright Sun Enterprises. They may not be reproduced, in any form, without the author's written permission. Any information not attributed to a second party is the copyright of the author.
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