Beyond PB&J: Healthy Sandwiches that Satisfy

from the American Institute for Cancer Research September Newsletter

Beyond PB&J: Healthy Sandwiches that Satisfy

From basic peanut butter to elegant pannini, sandwiches are the perfect portable meal for school or work. Here are tips for steering clear of less-healthy ingredients, and turning your sandwiches into delicious, healthy treats.

In the 1760s, the fourth Earl of Sandwich ordered his meat served between two slices of bread to avoid taking time out from the gaming tables to eat…and one of the earliest convenience foods was born.

Of course, aristocrats living in 18th century Britain didn’t know that limiting red meat (such as beef, lamb and pork) could preserve their health. In fact, the more “marbled” with fat a piece of beef was, and the more beef one ate, the wealthier the eater probably was.

But now, thanks to research studies conducted 200 years later, we know that eating more than 3 ounces of red meat a day may raise the risk for colon cancer and breast cancer.

It’s wise to go easy on the roast beef and popular luncheon meats like ham, salami and bologna. Instead, put mainly vegetables on your sandwich with some protein foods like poultry, fish or beans. You’ll be getting part of your recommended 5-10 servings of produce and a veggie variety that puts a team of phytochemicals to work protecting your health against cancer.

Building a Great Sandwich

Think of a sandwich as a construction. You need a foundation (i.e., bread), the insides (healthy, low-fat foods), and flavorful dressings to hold the ingredients together (dressing, mustard, low-fat mayo, etc.). The trick is to choose healthy, low-fat foods for all three parts.

Breads. For your sandwich, choose whole-grain bread or a low-fat whole-wheat tortilla to make a wrap. Whole-wheat pita is another good portable bread. Rye bread and pumpernickel are good choices, but are usually made from white, enriched-flour. (Sometimes dark-colored breads simply have molasses or other coloring to make them dark-colored.)

Veggies. Here’s where you can go wild for variety. Buy a jar of roasted red peppers and a can of artichoke hearts, both packed in water (then drained and chopped). Shop for pre-cut salad bar veggies like shredded carrots, red cabbage and onions, sliced tomatoes and green pepper and baby spinach (or a dark green lettuce). If you are roasting veggies like zucchini, eggplant or Portobello mushrooms for one meal, make extra to store in the refrigerator for sandwiches later in the week.

Dressings. Use a little low-fat vinaigrette dressing (equal parts olive oil and balsamic vinegar), or a teaspoon of reduced-fat mayonnaise mixed with plain, low-fat yogurt. Low-calorie flavored mustards and salsas are good sauces for sandwiches. If you are piling on veggies, you may want to use a sparing half-teaspoon inside each piece of bread as well as somewhere in the middle of the veggies to make sure it all holds together.

Fillings. Tuna salad is good made with “light” mayonnaise mixed with plain low-fat yogurt, a dash of curry or dill weed, or a touch of vinaigrette. For flavorings, you can even use a bit of mustard or tomato paste, plus chopped onion or celery and a green herb like thyme. Other fish, such as catfish or flounder, can be a healthy 3-ounce filet sandwich when baked or broiled and not fried.

Two or 3 slices of avocado or reduced-fat cheese will give your sandwich some binding that provides healthy fat and nutrients. For something different, a sweeter wrap filling could be low-fat cottage cheese and sliced fresh or canned fruit with a dash of cinnamon. Peanut butter is a healthy choice if you don’t use more than 2 tablespoons. Substitute thinly sliced apples, bananas or other fresh fruit for sugary jelly.

Hummus is a Middle Eastern chickpea dip that is easy to find prepackaged now in deli sections of the supermarket. It is healthy and contains sesame paste called “tahini” and usually olive oil. If you don’t care for the taste of hummus, fat-free refried beans are another good option that provide healthy nutrients and fiber in a sandwich or wrap.

As for meats, choose lean meats and skinless poultry and stick to the cancer-preventing rule of thumb: make 1/3 or less of your sandwich with meat and 2/3 or more with veggies and bread. White-meat turkey is a pretty good choice, although when prepackaged or purchased from the deli, it may be loaded with salt as a preservative. Fresh, sliced white meat poultry – like turkey breast leftover from last night’s dinner – is a better bet.

Lean roast beef can be eaten occasionally; remember it already has saturated fat, so you may want to skip the cheese and go easy on the mayonnaise, which would add even more fat. Try to avoid high-fat processed meats like bacon, salami, pastrami and bologna.

Here are some delicious sandwich ideas from AICR.

Mexican Turkey Salad Wrap

1 can (15.5 oz.) black beans, rinsed and drained
4 oz. cooked, thinly shaved or sliced deli-style turkey breast
1 small green bell pepper, seeded and diced
1/2 cup jicama, diced small, or 1/2 cup sliced water chestnuts
1/2 cup thick salsa, mild, medium or hot, as desired
¼ bunch of fresh cilantro, or to taste
Freshly ground pepper, to taste
4 whole-wheat tortillas

In medium bowl, mash beans well with fork. Mix in remaining ingredients except tortillas. Place equal amounts on each tortilla and roll up to serve.

Makes 4 servings. Per serving: 270 calories, 4 g total fat (0 g saturated fat), 43 g carbohydrates, 15 g protein, 8 g dietary fiber, 620 mg sodium.

Curried Chicken Salad with Grapes

1/2 cup canola-based reduced-fat mayonnaise
1/2 cup fat-free plain yogurt
1-2 tsp. curry powder, or to taste
Freshly ground black pepper, to taste
Dash paprika (optional)
1 cup red seedless grapes, halved
12 oz. cooked skinless, boneless chicken breasts
4 small whole-wheat pita breads (4 inches each)
2 cups baby spinach leaves, watercress or red leaf lettuce, torn into pieces

In small bowl, mix together mayonnaise, yogurt, curry powder, pepper and paprika, if using. Stir in grapes. Set dressing aside. Shred chicken into bite-sized pieces. In medium bowl, combine chicken with dressing and set aside. With sharp knife, open pitas halfway and stuff each with an equal amount of spinach. Add equal amounts of chicken salad. Place each sandwich on small plate and serve immediately.

Makes 4 servings.

Per serving: 308 calories, 8 g total fat (2 g saturated fat), 29 g carbohydrates,
30 g protein, 3 g dietary fiber, 499 mg sodium.

Tuna Hero

1 Tbsp. red wine vinegar
1 1/2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
1/8 tsp. garlic powder
1/8 tsp. ground black pepper
12-inch whole-wheat baguette
1 can (6 oz.) water-packed unsalted albacore tuna
6 pitted green olives, chopped (optional)
2 large pickled hot peppers, seeded and chopped
1 tsp. capers, rinsed, drained and chopped
4 thin tomato slices
1/2 cup packed baby spinach leaves
4 thinly-sliced rings green bell pepper
4 thin slices red onion
2 large red lettuce leaves

In small bowl, whisk to combine vinegar, oil, oregano, garlic powder and pepper. Taste and add more salt and pepper, as needed.

Cut bread in half lengthwise, leaving halves attached along one side. Open loaf and pull out most of inside from one half. (Reserve to make breadcrumbs in blender for another recipe.) Brush inside of bread with one tablespoon of the dressing. In mixing bowl, combine tuna, olives, hot peppers and capers with remaining vinaigrette.

Spoon tuna salad into scooped-out half of bread. Layer tomatoes, spinach and green pepper rings over tuna. Arrange onion on top, separating into rings. Arrange lettuce to cover the filling and close sandwich with other half of bread. Wrap tightly in plastic wrap. Refrigerate at least 1 hour. Using a serrated knife, cut into 4 pieces before serving.

Makes 4 servings.

Per serving: 172 calories, 7 g total fat (1 g saturated fat), 15 g carbohydrate, 13 g protein, 3 g dietary fiber, 465 mg sodium.

 

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