Daily Dose

Weekly challenge: build a healthier sandwich

This pea and egg salad sandwich is a creative way to fit legumes and greens into lunchtime; just use low-fat mayonnaise. (Jillian Bernardini)
This pea and egg salad sandwich is a creative way to fit legumes and greens into lunchtime; just use low-fat mayonnaise. (Jillian Bernardini)Credit:

I’ve gotten into the habit of putting a salad and a piece of cheese between two slices of bread and calling it a sandwich; roll it in a tortilla and call it a wrap. It’s a great way to increase your vegetable servings and still feel like you’ve had a hearty lunch.

Health.com posted nutritious twists on the B.L.T., Reuben, and other favorites to help you build a better sandwich this week. Here are some of my favorite tips gleaned from their recipes.

1. Pastrami-spiced tofu Reuben: Make a meat-free Reuben sandwich that tastes like the real thing by using firm tofu sliced thin like deli meat, brushing it with garlic, ground coriander, and Worcestershire sauce, and browning it in a skillet along with sauerkraut and jalapeño peppers. Top with melted Swiss between two pieces of pumpernickel bread, and you may not notice the missing deli meat.

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2. Mediterranean tuna melt: Add roasted red peppers, Spanish olives, sliced red onion, chives, and slivered almonds to your typical tuna melt sandwich, but swap out the white bread for whole-grain bread.

3. Bacon sandwich with greens. Use steamed kale instead of iceberg lettuce in your bacon, lettuce, and tomato sandwich. Health.com has a great recipe for an bacon egg sandwich with yellow onion, kale, and olive oil slipped into a multigrain English muffin. I’m going to make it for my kids using MorningStar Farms veggie bacon strips, since we don’t eat pork.

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