For lunches and fun picnics to a laid-back no-cook dinner, sandwiches can pack all the nutrition, taste and convenience in a neat, bread-encased parcel.
A few healthy sandwich(ed) packages
Smoked salmon sandwich: The very pinnacle of lunchtime perfection.
Filling: Multigrain toasted bread + smear of cream cheese + smoked salmon slices + raw white onion rings + capers.
Boiled egg white sandwich: A complete meal that is healthy, tasty and satisfying.
Filling: Fresh white or whole wheat bread + Dijon mustard spread + lettuce + grated boiled egg whites + coarsely ground pepper.
Paneer jungle: Tastes better on soft, fresh bread. Saves time as no grilling or toasting required.
Filling: Grated cottage cheese + finely-chopped onions + coriander in a panini bread or regular white bread.
Pita-wrapped chicken/paneer gyro: Sumptuous summertime dinner option!
Filling: Grilled chicken or paneer + grilled red and green peppers + onions + dash of fresh parsley + vinaigrette.
Taco pockets: Tangy, spicy and yummy even when cold.
Filling: Pita bread + salsa + dash of sour cream + let tuce + corn kernels (boiled) + boiled chick en/egg whites/tofu + chopped jalapenos. Cucumber and dill sandwich: Delicious summer cooler sandwich.
Filling: Soft, fresh bread slices + dash of butter + cucumber slices finely-chopped dill + little crumbs of feta cheese.
Turkey sandwich with apple: Juicy, crunchy and full of flavour.
Filling: Whole wheat bread + mayon naise mixed with Dijon mustard as spread + turkey slices (or any cold cut meat slices) + thinly-sliced green/red apple. Alternate the meat and fruit slices, one on top of the other.
Avocado and tomato open sandwich: Fresh burst of healthy antioxidants plus healthy fat.
Filling: Sliced toasted baguette + hung curd spread + sliced tomato + avocado + rocket leaves.
Chicken/paneer tikka sandwich: Grilled bliss.
Filling: Multigrain bread + spread of hummus + onion rings + green pepper juliennes.
Masala omelette sandwich: Eat it hot or cold. Masala omelette sandwich: Eat it hot or cold.
Filling: White bread slices + egg whites omelette with coriander + tomato + onion + green chillies + fresh coriander, mint and raw mango chutney as spread.
White vs. whole wheat bread
Which is healthier? Please note that all breads (other than gluten-free breads) have refined flour a.k.a `maida’ in them; the percentage varies depending on the kind. So, choose what suits the preparation and your palette.