Like most foods, sandwiches can go either way – they can be super-healthy and nutritious, making for an entire balanced meal by themselves, or they can be unhealthy and loaded with calories. If you do them right, you can eat them for just about any meal and even carry them with you to work or when you travel. Here’s how you can build the perfect sandwiches, that are both healthy and tasty!
1. Opt for multi-grain or whole-wheat bread.
You know what they say – the whiter the bread, the sooner you’re dead! White bread is made of refined flour that has no nutritional value, and brown bread isn’t much healthier, since very often it’s just the same refined flour with added colouring. Make your sandwich with either multi-grain or whole-wheat bread, since they are complex carbs that have more fibre.
2. Make your own spread.
Skip the ready-made sandwich spreads that are loaded with sugar, salt, calories and artificial colours and flavours. Make your own spread by hanging some curd and adding salt and herbs. Oregano, chilli, parsley, garlic, coriander, basil – pick whichever ones you like and add them in. Alternatively, you can mash up an avocado and make guacamole or make green chutney and use that instead.