sandwiches

Want a balanced lunch that offers fiber and protein? A sandwich has your back, but choose the wrong add-ons and condiments, and it's a whole day's worth of calories in a few bites. Here are ways to cut calories from this favorite lunchable — they may not be huge amounts, but keep in mind that little bits definitely add up.

1. Whole-wheat pita (170) instead of two slices of whole-wheat bread (200): saves 30 calories
2. Spinach wrap (180) instead of a sun-dried tomato and basil wrap (210): saves 30 calories
3. Two pieces of Romaine lettuce (10) instead of a whole-wheat wrap (120): saves 110 calories
4. Go open-faced: Eat one side of a whole wheat roll (190) instead of the whole roll (380): saves 190 calories
5. Two ounces of sliced roasted turkey (60) instead of two ounces of sliced ham (70): saves 10 calories

Keep reading to find out other ways to save sandwich calories.

This combination of flavors on a bagel is classic and expected, but in sandwich form, it's innovative and exciting. Find out what Between the Bread thought about this sandwich experience.

On a rare day when I don't bring my lunch to work, I always tell myself I'll get a salad, but I end up falling for a sandwich instead. This happened on a recent excursion to Fleur de Sel to buy a tasty salad. But when I stepped up to the counter, I was tempted by this bagel and lox-inspired sandwich.

On soft and yummy multigrain bread, this sandwich combined velvety smoked salmon, lemon-tinged cream cheese, pickled red onions, and capers. Though it was a little too wet (made earlier that day), it exceeded my premade sandwich expectations. The zesty, creamy, tangy, and bright flavors added up to a deliciously complex mouthful for just four ingredients.

Also: capers on a sandwich is a great idea. I'm going to try it on some other combos too.

For more sandwich adventures, be sure to follow Between the Bread, and share your own when you create an OnSugar blog!

We may have enjoyed foie gras ravioli and stone crab waffles during our weekend in Miami, but it was some of the simple fare at La Sandwicherie that impressed us the most.

This place first entered my radar when I passed it on an early morning run. I was drawn to the approachable nature of the open-air stand and the reasonable prices (fresh-pressed vegetable juice for $5 and change? Sign me up!). By the end of the trip, both Camilla and I were fighting La Sandwicherie cravings: we ate there twice, after longing for the watery crunch of fresh lettuce, the airy baguette, and the salty cornichons.

The Miami minichain's most popular sandwich, the Prosciutto and Fresh Mozzarella Combination, is one of my favorites, but the truth is, everything there is satisfying in a really elemental way. I chalk the comfort of these sandwiches up to a few things: La Sandwicherie's signature French vinaigrette — a perfect balance of Dijon tang, olive oil, and vinegar; the sandwich bar's sweet and hot peppers (more hot than sweet); and, naturally, the warm Miami air on your back as you finish the entire sandwich in a single sitting. With extra hot peppers on the side, of course.

I've had plenty of Cuban sandwiches in my lifetime, made by everyone from local San Francisco cafés to national chains like Quiznos. But until I visited Miami, I'd never had an authentic Cubano sandwich as it's served at a typical lonchería in South Florida.

What makes a real Cuban sandwich? Why, it's not just the slow-cooked pork, but also the bread. An authentic version of a storied sandwich is made from heavily-buttered pan Cubano, an elusive long, rectangular bread that tends to be flaky and crisp on the outside and tender and moist on the inside. In between goes sliced ham, roast pork, swiss cheese, and dill pickles, and the whole thing is warmed on the press, or plancha, where it's heated until the exterior's toasty and the interior steamy.

The variation I tried was made to order at David's Café, and it was so many things all at once: crispy, juicy, creamy, soft. I'd never eaten anything quite like it and decided that my pairing of the meal with a Dominican Presidente beer couldn't have been more spot-on. Have you ever had a real Cuban sandwich?

This turkey caprese panini from FitSugar reader CheesePlease makes lunchtime anything but boring. She posted it in our Snack Attack community group.

Turkey + sun-dried tomato and goat cheese spread + red onion + spinach = turkey caprese panini

When I eat this, I feel good. You will, too! 

See the full recipe for the panini at Cheese Please! Share your own healthy snack recipes in our Snack Attack community group, and we might feature it on the FitSugar homepage!

As the pace of the New Year picks up and your amount of free time dwindles down, get ready to bust out that panini maker for the best fast and easy food ever: grilled cheese! From blackberries and brie to figs and fontina, it's all about the filling. Check out some of our grilled cheese recipes for inspiration — and don't forget to read up on best grilled cheese tips and pairing ideas, too.

Escarole Taleggio Sandwich	Ultimate Grilled Cheese	Blackberry-Brie Panini
Mozzarella Prosciutto-Wich	Logan County Hamburgers	Brie and Pear Grilled Cheese