Sandwiches Get a Nutrition Makeover

1 Comment | Written on January 18, 2012 at 11:00 am, by Monica Reinagel, MS, LDN

Sandwiches make quick, convenient, and portable meals but can often leave a lot to be desired in the nutrition department. Here are some fun ways amp up the nutrition in some lunchbox classics—and shake up your tastebuds at the same time.

Replace the mayo with thinly sliced avocado. Great with turkey and/or cheese or even just sprouts and tomato, creamy avocados are lower in sodium and sugar than mayonnaise, and the fats are all the heart-healthy monounsaturated kind.

Veg-up your tuna salad. Next time you make tuna or chicken salad, don’t stop with celery. Load it up with shredded carrots, finely chopped red and green bell peppers, radishes, and/or scallions for an extra dose of veggie nutrition (and a treat for the tastebuds).

Get herbal. Fresh herbs like basil, parsley, or cilantro leaves add tons of flavor to sandwiches—along with an antioxidant punch. Rather than letting unused herbs wilt or get slimy in the crisper, pile them on your favorite sandwiches.

Curry favor. A dash of curry powder can turn a boring sandwich into an exotic (and anti-inflammatory!) treat. Add curry powder to egg or tuna salad, or stir it into low-fat mayo and take that plain turkey sandwich to a whole new level. (Try this Fresh Herb Tuna Salad.)

Discover the grown-up side of peanut butter. Peanut butter is a great source of protein and healthy fats. Jelly? Not so much. Pair peanut butter with crisp lettuce and some fire-roasted red pepper slices for a surprisingly delicious (and nutritious) change-up. (Try this Chicken Carrot Salad Sandwiche: Chicken breast meets carrots, along with a dressing of yogurt, lime juice, ginger, coconut, and (really!) peanut butter. Asian flavors perk things up—trust us!)