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Can Sandwiches be Prepared as a Fully Valuable Meal? 5 Suggestions
Table of Contents
1. Can sandwiches constitute a complete meal
Sandwiches are primarily known for their speed and simplicity in preparation. Creating a healthy and balanced sandwich can take literally a few minutes. Unfortunately, it is often believed that bread is not a recommended product, especially during weight loss diets. However, this is not true! Bread is an integral part of a group of cereal products that should be considered in a healthy diet. Of course, this does not mean that it is a necessary component of the diet, as one can still eat balanced meals without it. However, sandwiches are a very quick meal that can be prepared in various ways, and the number of used additives is unlimited. It is worth remembering, however, to choose them correctly.2. How to make a sandwich right
A very good solution is to start with the basic ingredients, i.e. baking. The content of the selected mineral ingredients in 100 g of baking crops should be whole grain, e.g. wheat bread, raisins or peas or grain bread or whole grains. Such products, when combined with purified substitutes such as corn bread or cassava bread, contain significantly higher amounts of nutrients.3. Creative recipes for healthy sandwiches - 5 ideas
Preparation time is 10 minutes. Ingredients (per serving): - Graham bread, - flaxseed oil, - 2 slices low-fat cottage cheese, - 2 slices salmon fillet, - 2 leaves butter lettuce, - 4 slices tomatoes, - 1/2 red bell pepper, - 1 teaspoon fresh chives. Preparation: 1. Cut the bread in half. 2. Spread flaxseed oil on both halves. 3. Layer the slices of cottage cheese and salmon fillet on the bread. 4. Wash and slice the vegetables, and then top the sandwich with them. Nutritional value (per serving): - Energy (460 kcal), - Protein (28.9 g), - Fat (12 g), - Carbohydrates (59.1 g), - Dietary fiber (6.8 g).4. A sandwich with pesto, poultry, mozzarella and vegetables
Preparation time: 10 minutes Ingredients (portion): whole grain bread 2 slices, a spread of pesto, 2 pieces of poultry, ?? 1⁄2 slice of mozzarella cheese, 2 handfuls of arugula, 4 tomatoes, 6 cucumber slices, 1 tablespoon of parsley. Preparation: 1. Spread pesto on bread, then top with meat and sliced mozzarella cheese. 2. Wash and cut vegetables, place them on the sandwich. Nutritional value (portion): – energy 505 kcal, – protein 29.6 g, – fat 21.7 g, – carbohydrates 47.8 g, – dietary fiber 6.9 g.5. Toasted sandwich with scrambled eggs and avocado
Preparation time: 15 minutes Ingredients (portion): Whole grain bread 2 slices, eggs 2 pieces, onion slices, olive oil 1 tbsp, avocado 1/2 fruit, arugula 2 handfuls, tomato slices, cucumber slices, radishes 2 pieces, parsley 1 tbsp. Preparation1. Heat olive oil in a pan. 2. Slice onion and sauté for 2-3 minutes. 3. Add eggs to the pan and scramble until set. 4. Spoon scrambled eggs onto bread slices. 5. Peel and slice avocado into thin slices and place on top of scrambled eggs. 6. Wash and slice vegetables and place on bread. Nutritional value (per portion): Energy 555 kcal, protein 22.9 g, fat 27.9 g, carbohydrates 53.2 g, dietary fiber 11.9 g.6. Sandwich with parsley butter, vegetables and roasted nuts
Preparation time: 15 minutes. Ingredients (per portion): – orchid bread, piece, – parsley butter, tablespoon, – garlic, ½ clove, – olive oil, 2 tablespoons, – salt, pinch, – pepper, pinch, – walnuts, tablespoon, – paprika, ½ piece, – cucumber, 6 slices, – chives, teaspoon. Preparation: 1. Prepare the parsley butter by mixing parsley, garlic, and oil. 2. Add salt and pepper to taste. 3. Cut the bread in half and spread the butter on it. 4. Cut the vegetables and place them on the sandwich. 5. Toast the walnuts in a pan and place them on the sandwich. Nutritional value (per portion): – energy, 533 kcal, – protein, 12.1 g, – fat, 26.7 g, – carbohydrates, 61.1 g, – dietary fiber, 8.5 g.7. Tuna cream sandwiches and additional vegetable eggs
Preparation time: 20 minutes Ingredients (portion): rye bread 2 slices, tuna in water 1⁄2 can, ?? egg rolls, 2 tablespoons of Greek yogurt, 1 teaspoon of flaxseed oil, 1 pinch of salt, 1 pinch of pepper, 1 teaspoon of dill, 4 slices of tomatoes, 2 pieces of cucumber, 1 teaspoon of chives. Preparation1. Boil the egg hard. 2. Put tuna in a bowl and mash with a fork. 3. Add the boiled egg and mash again. 4. Mix the mass with yogurt, salt, pepper, flaxseed oil, chopped dill, chives. 5. Place the prepared cream on the bread and add vegetables. Nutritional values (portion): – energy 469 kcal, – protein 35.4 g, – fat 15.7 g, – carbohydrates 46.6 g, – dietary fiber 6.4 g.
