An awesome Sandwich doesn't have to be stuffed with high-fat, cholesterol spreads and filling and are perfect for using up leftovers...
first posted 11/2015; updated 6/2025
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| Hoisin Chicken Baguette: East meets west in a baguette stuffed with hoisin chicken & crunchy veg '.. by far the best sandwich of the lot!' Tasters |
Last week was Sandwich week in London and very popular it continued to be.
It's not surprising. As the cost of food continues to rise, many are opting for generously topped toast or well stuffed sandwiches as a not-quite-a-meal-but-more-than-a-snack, filling a gap between breakfast and dinner.
Bread is the ultimate comfort; even dieters wouldn't want a world without it. Anyone worried about calories or good health, however, knows sandwiches 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, less mayo and a thinner layer of cheese but you can't do without bread.
One ingenious solution for reducing bread was provided by a sandwich-loving, weight-watching top singer. His sandwiches were made with loaves of artisan bread, sliced ultra thin (with a meat slicer) after freezing. The defrosted bread was unbuttered, covered with thinly sliced poached organic chicken and daubbed with a smear of mayo. It was a clever - and delicious - compromise!
Note: the Blogger set up and ran a gourmet sandwich section in the Directors' Dining Room of a major international bank in London's financial district. It was hugely popular with some directors ordering the special 4 mixed sandwich platter even if they only intended to eat their favourite! (Yes, things were very definitely different back then.)
67goingon50 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. Budget fillings are included.
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| Stock Photo (courtesy of Waitrose) |
But first...
WHAT TO USE INSTEAD OF BUTTER & MAYONNAISE
1. Yoghurt-mayonnaise sandwich spread
...offers the taste of mayonnaise but not its fat content. It's a 50-50 blend of mayonnaise with unsweetened low/no fat thick dairy or plant yoghurt (ordinary cheap-as-chips plain yoghurt will make the bread soggy unless it is strained through a clean j-cloth or muslin for a min 3 hours.) It's the best of both worlds and frankly tastes better than plain mayonnaise, even the best-loved brand!
Variations
For every 4 tbsp yoghurt-mayo spread, a generous teaspoon or more to taste of:
Ripe avocados are so creamy and rich, they can replace butter. Make your sandwiches just before serving, using toast or good wholemeal bread.
WHAT TO USE INSTEAD OF BUTTER & MAYONNAISE
1. Yoghurt-mayonnaise sandwich spread
...offers the taste of mayonnaise but not its fat content. It's a 50-50 blend of mayonnaise with unsweetened low/no fat thick dairy or plant yoghurt (ordinary cheap-as-chips plain yoghurt will make the bread soggy unless it is strained through a clean j-cloth or muslin for a min 3 hours.) It's the best of both worlds and frankly tastes better than plain mayonnaise, even the best-loved brand!
Variations
For every 4 tbsp yoghurt-mayo spread, a generous teaspoon or more to taste of:
- grated garlic OR
- horseradish, grated or sauce OR
- balsamic vinegar OR
- cranberry sauce
Ripe avocados are so creamy and rich, they can replace butter. Make your sandwiches just before serving, using toast or good wholemeal bread.
Mash avocadoes , add lemon juice, salt & pepper and a little thick 0-fat plain yoghurt. Or simply cover buttered bread with thin slices of avocado sprinkled with lemon juice, salt and pepper with if you like a light scattering of toasted sunflower seeds. (Warning: too many avocados can cause weight gain so are best used on a vegetarian day.)
3. Better Butter
If you really must have butter, try this blend of whipped butter and extra virgin olive oil, discovered in America. It's ultra-smooth and creamy, a little sensuous even, but with fewer calories and more healthy fats than butter. The usual proportions are 50-50 but 67 prefers roughly 2/3 butter to 1/3 oil. Start with unsalted butter; add salt to taste later. Store in the fridge door and it won't go hard. This recipe also works with plant butter.
These tips will also reduce fat:
CHICKEN/TURKEY
Shredding or cubing the meat makes it go further; mix with...
BEEF
This meat for sandwiches is not a low-cost filling unless your family rear cattle
Roast Beef & Carmelised Onion Baguette
BACON/HAM/TURKEY BACON
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.
VEGETARIAN SANDWICHES: A NEW TAKE ON OLD FAVOURITES
Method:
CHEESE
Cream Cheese, recommended max 20-30% fat-reduced (OR full-fat if there are no cholesterol issues); good vegan cream cheeses are now available but at a price.
VEGETABLE DIPS IN SANDWICHES/WRAPS
Standard Hummous with grated carrot, lemon juice, sesame seeds and lettuce
Easy Frugal 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.
ALSO TRY:
SENSATIONAL CHERRY SALSA & COTTAGE CHEESE
3. Better Butter
If you really must have butter, try this blend of whipped butter and extra virgin olive oil, discovered in America. It's ultra-smooth and creamy, a little sensuous even, but with fewer calories and more healthy fats than butter. The usual proportions are 50-50 but 67 prefers roughly 2/3 butter to 1/3 oil. Start with unsalted butter; add salt to taste later. Store in the fridge door and it won't go hard. This recipe also works with plant butter.
These tips will also reduce fat:
- use a spread on only one slice of bread and cover the other slice with thoroughly dried lettuce under the filling to prevent sogginess from dressings or tomatoes
- don't use butter at all, go for a good vegan spread (67 uses Tomor)
- slice high fat fillings like cheese thinly; spread peanut butter thinly (I know, I know - it's very hard to be restrained with peanut butter!)
HEALTHIER INGREDIENTS
- Sourdough breads and those made from spelt flour are easier to digest
- yeast-free breads like soda breads aid gut health
- bread or rolls enriched with 5-grains, olives or sweet potato add layers of flavour and extra food value
- use white bread only when you can't resist it
- crusts add fibre, which aids digestion
ON A BUDGET?
- reduce expensive protein fillings by adding salad or fruit to provide fibre, vitamins and minerals eg cheese & sliced apple, beef with pickles or tuna with olives
- tubes of tomato paste, anchovy paste, or jars of pesto or piccalilli, add an pop of flavour to mayonnaise dressings
- Think out of the box: if you've used whole chicken for stock, don't discard the meat -- keep it for sandwiches but add flavour with salted or well-flavoured items like bacon or pastrami, vegan bacon, pickles, pesto, cranberry sauce Or see Healthy Meat Sandwiches below
- mixed odds and ends of cheese make great grilled cheese sarnies
SANDWICHES FOR TRANSPORT
Prepare fillings and place in small sealable plastic containers or storage bags and then into an air-tight container; add sliced bread/rolls, with or without butter. Hard plastic containers are easier to transport.
MEAT, FISH & VEGETARIAN FILLINGS
HEALTHY MEAT SANDWICHES MEAT, FISH & VEGETARIAN FILLINGS
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| Striped Turkey Meatloaf Sandwiches 'Strong meaty taste made you feel you'd eaten a proper meal; the light spicing was grand. Excellent sandwiches!' |
CHICKEN/TURKEY
Shredding or cubing the meat makes it go further; mix with...
- tinned corn and olives
- avocado
- avocado and bacon or pastrami (grilled on a rack till crisp and cooled on kitchen paper)
- raw, thinly sliced mushroom, tinned corn and avocado
- artichoke heart, sun blush tomato and olives (M&S)
- fresh herbs like finely chopped parsley or tarragon add flavour without calories.
BEEF
This meat for sandwiches is not a low-cost filling unless your family rear cattle
Roast Beef & Carmelised Onion Baguette
- Carmelise finely sliced onions - cook in a little olive oil over moderate-to-low heat until pale brown and melting, at least 30 mins
- Split baguette without cutting into two; spread generously with horseradish yoghurt-mayo
- On bottom slice, place a layer of soft lettuce, well washed & dried, covered with sliced tomatoes sprayed lightly with olive oil & lightly salted
- Add a generous layer of thinly sliced pink roast beef
- Top with carmelised onions
If onions are not your thing try a thin layer of bitter orange marmalade (not tested by blogger yet)
Beef & Sweet Pickle
This filling was created when the only meat in the fridge was slightly dry roast beef. The businessmen were ecstatic with the result!
This filling was created when the only meat in the fridge was slightly dry roast beef. The businessmen were ecstatic with the result!
For one generous beef and sweet pickle sandwich
- Finely dice 2-3 slices roast beef.
- Finely chop a couple of tablespoons of sweet pickle
- Mix with enough balsamic yoghurt-mayo to bind but not saturate
- Butter one of two slices of good brown bread; cover with well washed, dried soft English lettuce
- Pile on the beef-pickle mix to the edges
- Cover with second slice
- Serve in halves or quarters
BACON/HAM/TURKEY BACON
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| Ham & Celeriac Salad Lower-carb root vegetable turns into one of the nicest sandwich fillings ever but it needs the saltiness of ham or cooked turkey bacon to balance flavours |
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.
- For every sandwich, grill two rashers good quality thick-cut back bacon or tutkey bacon until cooked through. Or bake in an oven, on a rack in a tray, at 350F/180c 20 mins. Allow bacon to cool.
- Take two slices of soft white bread or a small white baguette, pref from an artisan baker; butter both sides lightly
- Cover one side with rinsed and dried crispy lettuce (Iceberg is good)
- 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
- Cover the lettuce and dressing with the rashers
- Add a second layer of dried lettuce
- Top with second slice of bread
*****
TUNA & OTHER FISH FOR HEALTHIER SANDWICHES
Tuna as a sandwich filling is still cheap, tasty and nourishing. But it can use a little livening up - especially for adults.
For a 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 to provide a mixture of textures. 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:
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. This filling brought countless compliments (and occasional ravings of joy): Tuna Nicoise in Olive Bread.
Ingred for one sandwich:
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
1-1.5 tbsp sunblush tomatoes
Olive sourdough (Or any brown olive bread but if using plain olive bread, add a few chopped olives to the filling)
Method
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| Open-faced Devilled Tuna Sandwich A creamy base of mashed tuna & cooked egg yolk with crunchy celery, spring onions and radish forms a lively backdrop for tabasco/chilli & mustard accents. |
Tuna as a sandwich filling is still cheap, tasty and nourishing. But it can use a little livening up - especially for adults.
For a 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 to provide a mixture of textures. 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
- Skinnier Rose Marie Sauce -- dairy/plant yoghurt-mayo (as above) mixed with tomato paste or lower-sugar 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. This filling brought countless compliments (and occasional ravings of joy): Tuna Nicoise in Olive Bread.
Ingred for one sandwich:
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
1-1.5 tbsp sunblush tomatoes
Olive sourdough (Or any brown olive bread but if using plain olive bread, add a few chopped olives to the filling)
Method
- generously butter one slice of bread; add a layer of balsamic yoghurt-mayo
- spread tuna mix to the edges
- arrange egg slices on top
- scatter over green beans
- dot generously with sunblush tomatoes
- 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!)
(Sorry, it's not frugal!)
Smoked mackerel, especially those studded with red or black peppercorns, make sensational sandwiches on good wholemeal bread.
But beware, some mackerel brands can be very salty.
67goingon50 prefers the individual smoked whole fillets sold loose at markets and fishmongers. Prices of smoked markerel, however, whether sold individually or in deli packets or tins, are high because of worries over UK fish stocks. This filling should be saved for a special occasion.
But beware, some mackerel brands can be very salty.
67goingon50 prefers the individual smoked whole fillets sold loose at markets and fishmongers. Prices of smoked markerel, however, whether sold individually or in deli packets or tins, are high because of worries over UK fish stocks. This filling should be saved for a special occasion.
For 2 sandwiches
Cost: £5'ish (6/25)
Ingred:
1-2 fillets dry smoked mackerel, depending on size
zest and juice of a whole lemon
1.5 tsp cracked black pepper, if fish isn't already peppered
1.5-2 tbsp of yoghurt-mayo
2-3 tbsp toasted flaked almonds
4 generous slices 5 grain or other good wholemeal bread
Method:
Cost: £5'ish (6/25)
Ingred:
1-2 fillets dry smoked mackerel, depending on size
zest and juice of a whole lemon
1.5 tsp cracked black pepper, if fish isn't already peppered
1.5-2 tbsp of yoghurt-mayo
2-3 tbsp toasted flaked almonds
4 generous slices 5 grain or other good wholemeal bread
Method:
- Break mackerel into large flakes
- Add lemon juice and zest to yoghurt-mayo; mix lightly into the fish, trying not to break up the flakes
- Lay our bread in matching pairs
- Lightly butter one slice each of grain bread and other slice with yoghurt-mayo.
- On the buttered slice, make a generous layer of mackerel pieces to the edges. Season with black pepper
- Sprinkle generously with flaked almonds.
- Cover with 2nd slice of bread
- This recipe also works as an open-faced sandwich, in which case you will only need half the bread
****
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| Lebanese Omelette, Avocado & Mint Wrap Stunning Middle Eastern flavours for wraps during brunch, picnics or buffets...'Totally delicious; fresh mint makes the spicing come alive.' |
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 with good wholemeal bread (or Light Soda Bread), pleases and satisfies.
Cost: £2.50 (bread is extra) (6/25)
Makes: 2 sandwiches
Ingred:
1-2 medium eggs
4-5 mushrooms, thinly sliced
juice of 1/4 lemon
1/8 tsp dried or 1/2 tsp fresh thyme
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 with good wholemeal bread (or Light Soda Bread), pleases and satisfies.
Cost: £2.50 (bread is extra) (6/25)
Makes: 2 sandwiches
Ingred:
1-2 medium eggs
4-5 mushrooms, thinly sliced
juice of 1/4 lemon
1/8 tsp dried or 1/2 tsp fresh thyme
green or black olive tapenade OR pesto
Method:
- 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.
- Beat the eggs well and pour 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.) Cook a few mins; remove from pan, cool.
- Generously spread one slice of each sandwich with tapenade or pesto. Top with 1/2 the omelette, cutting to fit. Press bread firmly together.
- Wrap in greaseproof paper or cling film for picnics.
CHEESE
Cream Cheese, recommended max 20-30% fat-reduced (OR full-fat if there are no cholesterol issues); good vegan cream cheeses are now available but at a price.
- Kid-friendly: Use a good solid bread for these and don't make them more than half an hour in advance. (Sourdough or Spelt bread are perfect.) Thinly butter one slice bread; spread cream cheese generously on top. Cover with 3-6 halved, unseeded grapes. Cut into thick fingers (crusts on are easier to handle.) Can also be served as a two-slice sandwich but kids seem to like the open an open-faced ones better.
- Adults: cover wholewheat bread with cream cheese and scatter with sun-blush tomatoes (not sun-dried which are very salty)
- SHOWSTOPPER: (Not Skinny!) Prep just before serving. Spread a thick layer of cream cheese to the corners of multi-seed wholewheat/sourdough Or Irish soda bread. If you are really pulling out the stops, add a thin layer of good solid honey. Scatter liberally with chopped (pref) fresh dates. If using dried dates, soften by refreshing with boiling water, draining and drying. (This filling is very popular with people from the Middle East but is a show-stopper for anyone -- though it is, of course, extremely 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 Vegan Cheese for the dairy-phobic
- Classic Cheese Sarnie: Thinly slice the cheese. Spread a thin layer of wholegrain mustard on brown bread. Cover with cheese slices then -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. Serve in halves rather than quarters or the filling may fall out.
- Cheese with a twist: Layer thinly sliced Cheddar with Chive and Onion on lightly buttered white bread. Add slices of Granny Smith apple lightly dipped in lemon juice. Cover with second slice bread.
VEGETABLE DIPS IN SANDWICHES/WRAPS
Standard Hummous with grated carrot, lemon juice, sesame seeds and lettuce
Easy Frugal 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: £4'ish
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
small handful pine nuts
Method
- Preheat oven to 400 F/200c/ga 6-7
- Cut aubergine, pepper and onion into 1 inch/2.5 cm cubes; add garlic, olive oil, cayenne, s&p. Mix lightly
- 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.
- Add lemon juice and tahini. Blend coarsely in a food processor or with a stick blender.
- Garnish with herbs and pinenuts if using
- 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
Spread on flatbread or toast, it makes a fabulous vegetarian sandwich.
1/2 cup cherries, halved, stones removed
flatbread, bought or made (see 67's 15-minute flatbread) OR toast OR rice crackers
Method:
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, or generous pinch chilli flakes
zest & juice of half a lime
1 tbsp roughly chopped coriander or green of spring onion
2 tablespoons olive oil
100g/3/5oz dairy or plant cottage cheese (or if cholesterol is not a problem, cream cheese OR a 50-50 mix of cottage & cream cheese
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, or generous pinch chilli flakes
zest & juice of half a lime
1 tbsp roughly chopped coriander or green of spring onion
2 tablespoons olive oil
100g/3/5oz dairy or plant cottage cheese (or if cholesterol is not a problem, cream cheese OR a 50-50 mix of cottage & cream cheese
flatbread, bought or made (see 67's 15-minute flatbread) OR toast OR rice crackers
Method:
- Mix all salsa ingred in a large bowl; take half and roughly process with a blender (or chop further into tiny pieces). Fold processed mix into the rest of the salsa; stir in oil
- Refrigerate 30 mins
- Mash or process cottage or cream cheese until smooth. Spread on flatbread or good toast
- Top with salsa
- 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.
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