HOW TO...MAKE HEALTHIER SANDWICHES

Sandwiches are the perfect 'lazy' meal... 

 updated version of Skinnier Sandwiches on a Budget 11/2015

Freezable Make-Ahead Fancy Sandwiches

...and are a perfect vehicle for using up leftovers.

But anyone worried about calories knows they can be Trouble.  

First, there's potential for too much 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 for reducing bread was provided by a Royal Opera House star.  During intermissions he needed to keep up his energy with sandwiches but wanted skinny, tasty ones.  He insisted on artisan bread but the loaf was frozen and sliced ultra thin (with a meat slicer).  The defrosted bread was left unbuttered, covered with thinly sliced poached organic chicken and dabbed with a smear of mayo.  What a clever low-fat/carb solution! 

It shows that few dieters want a world without sandwiches.  And, reserved for blow-out or indulgence days, and carefully portioned, the humble (or not) sandwich is  a delicious treat.    
  
67 developed meat, fish and vegetarian fillings which have less fat and more goodness but are as un-boring, tasty and satisfying as they could be.  

Stock Photo (courtesy of Waitrose)

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: 

• 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 used 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; add salt to taste later.  Store in the fridge door and it won't go hard.


ON A BUDGET?  

Make expensive protein go further by adding salad or fruit.  Use leftovers creatively.  Think out of the box: 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

SANDWICHES FOR TRANSPORT

     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.  


FANCY SANDWICHES
Freezable Make-Ahead Fancy Sandwiches 


MEAT, FISH & VEGETARIAN FILLINGS 

HEALTHY MEAT SANDWICHES 

Striped Turkey Meatloaf Sandwiches

CHICKEN/TURKEY

Shredding or cubing the meat makes it go further; mix with...

• tinned corn and olives
• avocado
• avocado and bacon (grilled on a rack and cooled on kitchen paper)
• raw, thinly sliced mushroom, tinned corn and avocado
• artichoke heart, sun blush tomato and olives (M&S)

Bind with yoghurt-mayo dressing. Season with plenty of pepper & a little salt.  Add herbs if you have them: finely chopped parsley or finely chopped tarragon.  

See also Hoisin Chicken Baguette
                        

BEEF

This meat is not a low-cost filling unless your family rear cattle

Roast Beef & Carmelised Onion Baguette

1. Carmelise finely sliced onions -  cook in a little olive oil over moderate-to-low heat until pale brown and melting, at least 30 mins 
2. Split baguette without cutting into two; spread generously with horseradish yoghurt-mayo
3. On bottom slice, place a layer of sliced tomatoes sprayed lightly with olive oil & lightly salted
4. Add a generous layer of thinly sliced pink roast beef
5. Top with carmelised onions 

Beef & Sweet Pickle

 This filling was created when the only meat in the fridge was slightly dry roast beef.  The businessmen were ecstatic!

1. Finely dice roast beef.
2. Finely chop sweet pickle
3. Mix with enough balsamic yoghurt-mayo to bind but not saturate
4. Butter one of two slices of brown bread; cover with soft English lettuce
5. Pile on the beef-pickle mix
6. Cover with second slice

BACON/HAM

Ham & Celeriac Salad

BACON SANDWICH A LA CEASAR 
...is not healthy but was one of the most popular meat fillings on the Gourmet Sandwich Platter for senior execs at a major City institution.

1. For every sandwich, grill two rashers good quality thick-cut back bacon until cooked through.  Or bake in an oven, on a rack in a tray, at 350F/180c 20 mins. Allow bacon to cool.
2. Take two slices of soft white bread, pref from an artisan baker; butter both sides lightly
3. Cover one slice with rinsed and dried crispy lettuce (Iceberg is good)
4. Add a generous portion of Caesar dressing, in the well of the lettuce to prevent it slopping over onto the bread and making it soggy 
5. Cover the lettuce and dressing with the rashers
6. Cover with a second layer of dried lettuce
7. Top with second slice of bread

Also try Ham & Celeriac Salad

*****

TUNA & OTHER FISH FOR HEALTHIER SANDWICHES

Open-faced Devilled Tuna Sandwich 

Tuna as a sandwich filling is almost a cliche. 

It is cheap, tasty and nourishing.  But it can use a little livening up - especially for adults.   

Most tunas needs draining; you can buy no-drain but if you're budget conscious, it's hardly worth the extra money.  

For the tuna base, empty the can into a fine-meshed sieve over a bowl; allow the liquid to drain.  Flake the largest bits and crush the lumpy bits with a fork.  The looser the fish is, the further it goes.  Add juice and zest (opt for kids) of one lemon plus plenty of black pepper.  Add sufficient yoghurt-mayo to generously moisten without overwhelming the tuna.  Taste. A little salt might be needed.

Brighten it up and make it go further by adding:

• kids' perennial favourite: sweetcorn
• adults: finely chopped red onion, finely chopped red pepper and a little finely chopped chilli or chillli flakes 
• family: finely chopped red and green pepper 
• finely chopped hard boiled egg
• try Skinnier Rose Marie Sauce -- yoghurt-mayo (as above) mixed with lower sugar or spicy tomato ketchup until the mix is rosy in colour.  

THE BEST TUNA SANDWICH EVER (BUT NOT THE CHEAPEST)

The Blogger once developed fillings for gourmet sandwiches in the Directors' Dining Room of a major bank in London.  The one filling which brought countless compliments (and occasional ravings of joy) was this one: Tuna Nicoise in Olive  Bread.  

Ingred for one sandwich:

   yoghurt-mayo with a tsp balsamic vinegar
   3-4 oz/104-140 gms drained tuna in large flakes, moistened with a little balsamic yoghurt-mayo; the mix is more dry than wet
   small handful trimmed fine green beans cooked in boiling water 3 mins or until tender but still crunchy   
  1/2 hard-boiled egg, thickly sliced
  1 - 1 1/2 tbsp sunblush tomatoes
  Olive sourdough (Or any brown bread but add a few chopped olives if plain) 

Method

1. generously spread one slice of bread with balsamic yoghurt-mayo
2. spread tuna mix to the edges
3. layer on slices of egg
4. scatter over green beans
5. scatter sunblush tomatoes
6. Top with second slice of bread, lightly buttered

Tip:  This can be served as an open-faced sandwich, eaten with a knife and fork, or a conventional sandwich.

AN ALL-TIME FAVORITE FILLING: SMOKED MACKEREL
(Sorry, it's not frugal!)

Smoked mackerel, especially those studded with red or black peppercorns, makes sensational sandwiches teamed with wholemeal bread.  

Beware, some mackerel brands are very salty. 

67goingon50 prefers the individual fillets sold loose at fishmongers.  However M&S fillets, often on special at 3 pkts for £7, are also good, as is Waitrose.  
  
For 2 sandwiches
Cost: £2-3

Ingred:
1-2 smoked mackerel fillets
zest and juice of a whole lemon
1 1/2 tsp cracked black pepper, if fish isn't already peppered
1 1/2-2 tbsp of yoghurt-mayo
2-3 tbsp flaked almonds
5 grain or other good wholemeal bread

Method:

1. Break mackerel into large flakes
2. Add lemon juice and zest, mixing well but trying not to break up the flakes.
3. Add yoghurt-mayo; mix lightly.  
4. Lightly butter two slices of good quality 5 grain bread; cover one slice with yoghurt-mayo.
5. Make a generous layer of mackerel pieces to the edges.  Season with black pepper
6. Sprinkle generously with flaked almonds.
7. Cover with 2nd slice of bread, unbuttered OR serve as an open-faced sandwich.  

****

VEGETARIAN SANDWICHES: A NEW TAKE ON OLD FAVOURITES

Lebanese Omelette, Avocado & Mint Wrap

Egg, Cheese, Vegetables & Fruit are favourite vegetarian and vegan fillings; here are some new twists:


EGG & MUSHROOM 

Egg mayo is full of bad fats and often needs more salt than is good for anyone.  This intriguing Egg and Mushroom omelette has little fat, and made into a sandwich with good wholemeal bread (Light Soda Bread), pleased and satisfied the members of 67's lunch club. 

Cost:  £0.70 (bread is extra)
Makes: 2 sandwiches 


Ingred: 
1 large egg
4-5 mushrooms, thinly sliced
juice of 1/4 lemon
1/8 tsp thyme
(opt.) green or black olive tapenade or sprig of thyme

Method:

1. Spray a non-stick pan with olive oil and fry mushrooms over med to high heat.  When half cooked, squeeze over the juice of the lemon. Turn heat down to med and cook until liquid is gone.  Spread mushrooms over base of pan.  
2. Beat the egg well and pour it over the mushrooms, tilting the pan so the egg covers the bottom.  Season with a llittle salt, some pepper and thyme.  When the bottom of the omelette is lightly browned, turn it over.  (It doesn't matter if it breaks up.)  Cool.  
3. Spread one slice of each sandwich thinly with tapenade or yoghurt-mayo.  Top with 1/2 the omelette. Press bread firmly together. 
4. Wrap in greaseproof paper or cling film for picnics.

Also try: Lebanese Omelette, Avocado & Mint Wrap

CHEESE   

Cream Cheese, recommended max 20-30% fat-reduced (OR full-fat if there are no cholesterol issues)

• Kid-friendly: Spread cream cheese on a slice of unbuttered bread. (Spelt bread is perfect.)  Cover with 3-6 halved, unseeded grapes.  Can also be served as an open-faced sandwich. 

• Adults: cover wholewheat bread with cream cheese and scatter with sun-blush tomatoes (not sun-dried which are very salty)

• Showstopper: (Not Skinny!) Spread a thick layer of cream cheese to the corners of multi-seed wholewheat Or Irish soda bread bread.  If you are really pulling out the stops, add a layer of solid honey. Scatter liberally with chopped (pref) fresh or dried dates.  (This filling is very popular with people from the Middle East but is a show-stopper for anyone -- though it is, of course, very high in fat & sugar.)

Hard cheese, 20-30% fat reduced for the cholesterol conscious (the quality of fat-reduced cheeses varies, 67goingon50 recommends Davidstow or for the frugal, Cathedral City.)

• Classic Cheese Sarnie: Thinly slice the cheese.  Spread a thin layer of wholegrain mustard on brown bread.  Cover with cheese slices then 1 to 1.5 tsp Branston pickle (opt).  Add thin slices tomato, then cucumber.  Top with a washed & dried leaf of (or shredded) crunchy lettuce.  Press down firmly with another slice of unbuttered bread.  

• Cheese with a twist: Layer thinly sliced Cheddar with Chive and Onion on lightly buttered white bread.  Cover with slices of Granny Smith apple lightly dipped in lemon juice.  Cover with second slice bread.  

VEGETABLES & FRUIT

Easy-peasy Beetroot Hummous is fabulous spread on bread with nuts & seeds

Cooked vegetables are often layered with spreads like hummous and aubergine dip.  Obviously wholemeal bread is healthiest but if you're feeding a crowd, a selection of loaves and rolls is sensible.

VEGETABLE DIPS IN SANDWICHES/WRAPS 

Standard Hummous with grated carrot, lemon juice, sesame seeds and lettuce

Easy-Peasy Beetroot Hummus - fabulous on hot toast

Easy White Bean Pate on Toast (adapted from Nigella Lawson)
Take enough drained, rinsed tinned white beans to cover toast; squash a bit,  leaving some beans whole; add a touch of good olive oil, a sprinkling of chilli flakes or a bit of tabasco sauce; pepper & a bit of salt and a squeeze of lemon juice.  Pile on toast.

Aubergine Dip on Chickpea Flour Wraps (below),layered with stir-fried tenderstem broccoli and thickly sliced mushrooms seasoned with coarse black pepper and thyme.

Cost: £1.50

Serves: 3-4 (the recipe multiples well)

Ingred: 

1 medium eggplant, peeled

1/2 red pepper

1 small red onion

1 garlic clove, grated

1 tbsp olive oil

1/4 tsp cayenne pepper

1/2 tsp salt 

1/4 tsp cracked black pepper

1 -2 tbsp lemon juice

1 tbsp tahini

1 1/2 tbsp fresh chopped parsley or chives (opt)
small handful pine nuts

Method

1. Preheat oven to 400 F/200c/ga 6-7
2. Cut aubergine, pepper and onion into 1 inch/2.5 cm cubes; add garlic, olive oil, cayenne, s&p.  Mix lightly
3. Spread out on a tray; roast in the middle of the oven for 45 mins, turning once, until lightly browned & soft. Check it isn't getting too brown too quickly.  Cool slightly.
4. Add lemon juice and tahini.  Blend coarsely in a food processor  or with a stick blender.
5. Garnish with herbs and pinenuts if using 

Tips: 

• this mix will keep in the fridge 4 days
• it can be frozen but the texture softens and needs more seasoning

ALSO TRY: 

SENSATIONAL CHERRY SALSA & COTTAGE CHEESE

        1/2 cup cherries, halved, stones removed    

           1/2 cup cherry toms, quartered         
        1/2 cup cucumber, de-seeded &  finely chopped
        2 tbsp red onion or whites of spring onions, finely sliced
        1/2 red chilli, seeds & membrane removed, finely chopped 
   zest & juice of half a lime
       1 tbsp roughly chopped coriander or green of spring onion   
       
        2 tablespoons olive oil

        cottage or ricotta cheese
        
        flatbread, bought or made (15-minute flatbread) OR toast

Method:

1. Combine all salsa ingred in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces)
2. Fold mix from processor into the rest of the salsa; stir in oil
3. Refrigerate 30 mins
4. Spread cottage cheese/ricotta on flatbread or good toast
5. Top with salsa
6. Probably best served with knife & fork 

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.