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Make a Healthier Sandwich: Slice Calories With These Tips

Jenny Sugar — Wed, 20 Jul 2011 14:16:57 PDT

I recently asked FitSugar Facebook readers, "Have any tips on how you make your sandwiches healthier?" There were so many excellent responses, I just had to share. If you're a sandwich lover, but not the high calories and fat sandwiches can contain, check how you can fix yourself a more healthy sandwich.

"Cut your portions. If you'd have a whole, make it a half, pile on the veggies and lean protein. Add some fruit along side or baked, whole grain tortilla chips with salsa. - Audrey
"Use mustard or avocado instead of mayo." - Lexie
"Hummus instead of mayo!" - Kendall
"Lots of greens!" - Emily
"I make a condiment from sweet bell peppers, onions. garlic, olive oil, vinegar, assorted herbs, salt (if you like), black pepper. Grind in blender into a paste and spread on toast." - Migdalia
"Wrap your sandwiches in Swiss chard or romaine lettuce instead of a flour wrap for some added veggie goodness!" - Allison

Read on for more tips from fellow Facebook readers.

A Healthy Sandwich Obsession From Twins That Blog

OnSugar Blog — Fri, 15 Oct 2010 07:30:28 PDT

Here's a healthy sandwich to try from the OnSugar blog Twins That Blog. Amanda took her favorite restaurant sandwich and gave it a healthy twist!

I travel back and forth from Northern Virginia and Charlottesville, VA for work just about every week. As much as I love NoVA, I have a soft spot in my heart for UVA and the wonderful city of Charlottesville. NoVA and DC might have a huge variety of restaurants, but Charlottesville has the QUALITY. Cville has hands down the best restaurants and food ever.

One of my favorite lunch places is Revolutionary Soup. They have delicious soups, salads, and sandwiches, all made with local, fresh ingredients. My newest obsession has been the Adam's Apple Sandwich - AMAZING. They make it on sunflower wheat bread with turkey, bacon, chèvre, arugula, garlic aïoli, sliced apples, and house made apple butter. I have ordered it every time with no bacon and it's wonderful. I loved it so much, in fact, that I instantly bought the ingredients to make it at home! Adding my own healthier (of course) spin, I've eaten it about five times in the past week - no lie! I've substituted fig preservers for the apple butter, largely inspired by yet another delicious Charlottesville lunch spot - feast!

To see Amanda's healthy twist on the sandwich,

Let Your Sandwiches Get Fruity

FitSugar — Tue, 14 Sep 2010 08:00:12 PDT

It's been easy living meat-free for the Give It Up Challenge, except when it comes to lunch. Lunch for me is a turkey sandwich of some sort, which is off limits right now. And while I love a good veggie sandwich, I'm already tiring of the usual combos. But a recent lunch date taught me that fruit makes an awesome sandwich filling and, in terms of heartiness, a great meat fill-in.

On my lunch date, I had a grilled peaches with arugula and goat cheese sandwich; total game changer. The sweet peaches paired nicely against the peppery arugula and went especially well with the tart goat cheese. And because the peaches were grilled, they were a good substitute for meat. Vegetarian or not, fruit is a great way to put some extra nutrients on your sammie. Here are some fruit combs that I'm especially fond of:

Grilled cheese gets a makeover. Apple and cheese is a classic pairing, whether on a cheeseboard or at the fondue pot. Expand on this idea and make yourself a grilled cheese and apple or pear sammie like this grilled Gouda and apple sandwich. And how about this grilled brie with prosciutto and blackberries?

See more ideas for fruit sandwiches when you

Name That Dish!

YumSugar — Sat, 11 Sep 2010 07:00:23 PDT

This classic sandwich, which I enjoyed from one of my favorite weekday lunch spots recently, is a staple of New York-style delis. Although its exact ingredient combination may vary, its signature elements remain the same: flavorful corned beef and tangy Russian dressing. Can you name this sandwich?

Reader's Recipe: Sardine Sandwich

Fit Community — Wed, 11 Aug 2010 13:30:38 PDT

FitSugar reader actorsdiet is a big fan of sardines (can you say holy vitamin D?) and posted this sandwich recipe in the Healthy Recipe Group.

Recipe For Sardine Sandwich
The Actor's Diet Food Blog

Don't judge the way they look - sardines are good for you!

Ingredients

Multigrain Bread
Raw Zucchini Slices

Sardine Salad:
Can of Sardines
1/2 tsp Vegenaise
1/2 tsp Grainy Mustard
1/2 tsp Curry Powder
Small handful Dried Fruit (I used Newman's Own Berry Blend)

Directions

Mix together all the Sardine Salad ingredients in a small bowl - this is enough for two sandwiches.
Spread on your favorite bread, and add whatever raw veggies you have in the fridge - I used zucchini.

Print recipe with images | without images

It's fun to try new recipes, so if you have a healthy dish to share, post it in the Healthy Recipe community group. Include a photo with your recipe and we just might feature it on FitSugar!

Calorie Quiz: Size Up Your Sammie

FitSugar — Mon, 02 Aug 2010 04:30:10 PDT

With all the yummy veggies I'm harvesting from my garden, my go-to lunch has been a veggie sandwich. It seems so healthy since it's like a salad smooshed between two slices of bread, but let's build a sandwich step-by-step and see how many calories it really is.

Question 1 of 7

Let's start with the bread. Two slices of whole grain bread contain how many calories?

Yummy Links: The Food World Digests KFC's Double Down

partysugar — Tue, 13 Apr 2010 06:50:26 PDT

The sandwich could very well be the new "it" hangover food. - Slashfood
Yes, you will feel fat while eating it. - Always Hungry
Well, how does it taste? Incredibly salty and slimy. - Salon
NYT restaurant critic Sam Sifton waited patiently in line (behind seven people) for his Double Down. - Diner's Journal
Instead of warning against it being hot, maybe the wrapper should say, Warning: Slippery. - Serious Eats
Even Kathie Lee and Hoda tried it on The Today Show. - Feast
It's easier to eat with buns.- Eater

Sweet and Savory Sandwich: Recipe for a Chocolate Peanut Butter Treat

PopSugar LivingTV — Thu, 11 Feb 2010 15:43:08 PST

Spice up your sandwich and bring back a childhood snack with a grown-up twist! This nutty chocolate delight with a sexy spin can double as a satisfying meal or dessert. We’ll show you how to make a First Time Fluffernutter from notable cookbook author Amy Reiley. Hungry for more romantic recipes? Check out Amy's Hot Honey Nuts.

Healthy Eating Tip: Add Fruit Slices to Sandwiches

FitSugar — Wed, 05 Nov 2008 08:00:00 PST

In my opinion, a well-made sandwich should have a little bit of all the major food groups. Generally, you end up with carbs, veggies, and protein, but don't forget that fruit is also an option for a healthy sandwich topping.

Mix it up. Bring new tastes and textures to your sammy by adding some fruit between your slices of bread. Sliced apple, pear, and grapes work really well, but I've also tried mandarin oranges, bananas, kiwi, and mango. Not only does the fruit add a hint of sweetness and distinct texture to a standard sandwich, but it also adds some always-needed extra fiber to your diet. This works with my girls, too. They love apple slices on their grilled cheese as much as I do.

Would You Eat This Spleen Sandwich?

partysugar — Tue, 16 Sep 2008 12:30:52 PDT

On tonight's episode of Bizarre Foods With Andrew Zimmern the host heads to Sicily where he is greeted by a variety of odd foods, including sardine meatballs, artichoke ice cream, and cow spleen sandwiches.

The spleen is boiled in a vat of fat before being topped with cheese and tucked inside two slices of bread. Although the word spleen sort of grosses me out, I'm adventurous and would love to try the sandwich. How about you?

Watch the video and let me know, would you eat a spleen sandwich?