Recipes
Sandwich Fillers
Ahhh, the humble sanga… so often a last minute addition to a lunchbox using whatever is left over in the fridge (cheese slices again??), or, at the other end of the scale, a gourmet-crafted cafe creation, at an appropriately gourmet price.
Sandwich fillings can be many and varied, and nutritionally can pack everything you need to power through the afternoon.
With just a little thought beforehand, there's no need for sandwiches to be boring. Here are a few ideas:
Think first about bread varieties
- Bagel, Bread roll, Cracker bread, Rice cakes, English Muffins for toasting.
- Sliced bread, Cobb, Tortilla, Flat breads - Lebanese / Lavash breads, Naan, Pide. Foccacia.
Plenty of variety will keep it all interesting.
Protein for building and repairing muscle
- Chicken breast / Chicken pieces.
- Ham / Pastrami / Triple smoked ham.
- Felafel.
- Tuna / Salmon / Mackerel / Kippers / Sardines.
- Smoked trout / Salmon / chicken breast.
- Prawns.
- Turkey.
- Eggs.
- Roast meats - lamb / beef / Turkey / Chicken.
Salad Items - vitamins, minerals and fibre,
Vegetables are very low in calories
(except Avocados, which are naturally high in healthy fat)
- Carrot.
- Cucumber.
- Baby Spinach.
- Lettuce varieties, Cos / Mesclun.
- Tomato.
- Avocado.
- Capsicum.
- Red Onion.
- Shallots / Spring Onions.
- Tabbouleh.
Processed Items
- Sweet Corn (Creamed or in Brine).
- Pickled or Roasted Vegetables eg: Eggplant / Capsicum, sundried tomatoes, olives (3-5 at a time).
- Capers.
- Gherkins (Pickled Cucumber).
Cheeses
- Cream / Cottage Cheese / Ricotta / Fetta / Cheddar / Brie / Camembert/ Vintage varieties.
For a taste sensation…try these condiments
- Sweet chilli sauce.
- Hummus / Tahini / Tarasalmata /Tsat.
- Horseradish.
- Mustard.
- Mayonnaise.
- Lemon / Lime Juice.
- Low fat sour cream.
- Red Onions.
- Shallots.
- Mango Chutney.
- Apricot Chutney.
- Cracked Pepper.
- Fresh herbs, Basil, Mint.
- Cranberry Chutney.
Sandwich filler suggestions
- Roast Beef, tomato chutney, red onion, lettuce and 2 slices of Brie.
- Roast Lamb, Fetta and Hummus, mesclun lettuce.
- Chicken, Avocado, mayonnaise, lettuce.
- Egg, Mayo & Lettuce.
- Egg Mayo, sweet corn (strained) and chives.
- Curried Egg, mayo and lettuce.
- Smoked trout with tomato and red onion.
- Smoked salmon, cream cheese, lettuce and capers.
- Salmon, cucumber.
- Ham, Gherkin and cheddar cheese.
- Roast Turkey breast, camembert and Cranberry sauce.
- Chicken, sweet chilli sauce, mayo and avocado with lettuce.
- Ham and salad
Why not create your own specialty?
Don’t forget that your bread choices affect fullness and fibre intake.