August 13, 2019

Sandwich Month

One of the most common, quick, go-to meals is a sandwich. The sandwich was invented in 1762 by John Montagu, the 4th Earl of Sandwich when he asked a cook to make a meal that would allow him to stay seated and not make a mess during a card game. Back then sandwiches were very basic, just meat and bread. Now there are countless options for sandwiches: BLT, club sandwiches, cheesesteaks, hamburgers, bánh mì, po-boys, paninis, and hoagies to name a few. The best part about sandwiches are the customization options and numerous combinations that can be made. While making a sandwich is fun, there are some things to watch out for to make your sandwich as nutritious and filling as possible.

Here are a few tips to building the ultimate sandwich:

Bread Choice

  • While white bread tastes great, there is very little nutritional value. To boost your sandwich, choose whole grain bread. This will add extra vitamins, minerals, and fiber to keep you fuller through the day.
  • Not a fan of bread? You can skip it entirely! Use lettuce as the “bread” or make it into a sandwich bowl by having all your toppings on a bed of leafy greens.


  • Be mindful of the spreads you choose! Many sandwich spreads are high in fat and low in nutrients. Pick low fat or no fat options to reduce the amount of fat, sodium, and empty calories. You can even try using hummus, bean spreads, low fat cheese spreads, and mashed avocado.


  • Most deli meats can be high in sodium. If you are using store-bought deli meats, try to find the lower sodium and roasted versions of your favorites. Roasted chicken breast, turkey breast, lean roast beef, tuna, salmon, eggs, and beans are all great options for your protein choices.


  • Veggies – Pile on the veggies! Vegetables add extra nutrients and a crunch to bring life into an old classic sandwich. They also add additional nutrients such as vitamins, minerals, and fiber to your sandwich to help boost your immune system and keep you feeling fuller longer.
  • Fruit – While it might sound a little odd to put fruit on a sandwich, it’s a great substitute for adding jams or jellies. It can help reduce your added sugars and replace them with more natural sugars along with some extra fiber.

Chickpea Sandwich

• 1 15 oz can chickpeas (rinsed and drained)
• 3 tbsp low fat mayo
• ½ tsp Dijon mustard
• 1 tbsp honey
• ¼ cup red onion (chopped)
• Whole grain or whole wheat bread
• Salt and paper to taste

Garlic Herb Sauce (optional)
• ¼ cup hummus
• 1 tbsp lemon juice
• 2 cloves garlic (minced)
• Salt to taste

1. Combine and mix ingredients for garlic herb sauce and set aside
2. Lightly mash chickpeas in a mixing bowl
3. Add mayo, mustard, honey, red onion, salt and pepper and mix lightly
4. Scoop mixture on to whole wheat or whole grain bread
5. Add any desired toppings (tomatoes, pickles, onion, spinach, lettuce, garlic herb sauce)
6. Enjoy!

Adapted from recipe: