These healthy sandwich recipes are the greatest thing since sliced ​​bread

What don’t you love about a humble sandwich? Whether you eat one the desk Or to recover after your long flight, you’ll always find a sandwich when you need it most. It is undeniable that sandwiches are one of the original comfort foods.

But it’s all too easy to fall into a sandwich rut by falling back on the same discouraging ingredient combinations – bacon and cheese, repeatedly? And there’s nothing inherently wrong with PB+J after powering on, but it’s time to move on. The best way to eat your all-important midday meal is to think of a sandwich as a blank slate: an endless opportunity to get creative with your fillings, from proteins to spreads. Do this, and you will not only excite your taste buds, but also make it easier to increase the nutrition. In other words: Don’t let your sandwich options get old.

Below, we’ve stacked up some healthy sandwich recipes perfect for giving endurance athletes handheld meals that provide claw nutrition and make it easy to bypass the deli counter. One bite of these flavor bombs, and your afternoon will look a lot brighter.

Related: 3-week meal plan for triathletes in training 70.3

Curry Salmon with Tangy Beet Slaw

Healthy Salmon Salad Sandwich Recipe

Think of this sandwich recipe as an upgrade to a ready-made tuna salad. Canned salmon is more rich in omega-3 fatty acids and is modern American Journal of Clinical Nutrition A study found that it can help increase life expectancy. Greek yogurt adds more muscle-building protein than mayonnaise and beets are rich in nitrates that can help keep blood pressure numbers in the healthy range.

Pro tip: Toasting your sandwich bread adds flavor, and most importantly, it acts as a moisture barrier so you don’t have to struggle with another annoying soggy sandwich.

Makes 4 servings

Ingredients

  • 2 small beets, grated
  • 1 large carrot, grated
  • 1/3 cup coriander
  • 2 tbsp. Prepared radish
  • 2 tbsp. Apple cider vinegar
  • 1 tsp. Sugar
  • 2 (6 ounces) can salmon, drained
  • 1/3 cup plain greek yogurt
  • 2 tsp. curry powder
  • 1 tbsp. Fresh lemon juice
  • 8 slices of whole grain bread, toasted

directione

  1. Put the beets, carrots, coriander, radish, vinegar, sugar and a pinch of salt in a bowl and mix gently with hands. Leave it for 30 minutes or more.
  2. In a separate bowl, break the salmon into small pieces and stir in the yogurt, curry powder, and lemon juice.
  3. Spread a quarter of the salmon mixture on a slice of toast, then cover with a quarter of the slaw and a second slice of bread. Repeat with remaining ingredients for other sandwiches.

Related: Need a healthy, quick pregnancy lunch? Make quinoa salad with roasted salmon

Hot and smoked bean wrap

Healthy vegetarian bean roll sandwich recipe

Pinto bean puree delivers a successful blend of plant-based protein and much-needed dietary fibre. Chili peppers are smoked in adobo sauce, dried, hydrated, and canned in sweet, tangy tomato puree. They add smoky heat to these rolls and capsaicin, an anti-inflammatory compound that could be a major reason eating more chili is a recipe for longevity.

Pro tip: Deeper into essential nutrients for runners, it’s always a smart move to choose whole grain bread options for your sandwiches. But buyer beware. You want to make sure you select a brand that lists whole grain flours such as whole wheat as the first ingredient rather than unbleached wheat flour which is just a euphemism for white flour.

Makes 4 servings

Ingredients

  • 2 cups cooked or canned beans
  • 2 hot chipotle peppers in adobo sauce
  • 1/2 cup coriander
  • 1 clove minced garlic
  • juice of 1 lemon
  • 1/2 tsp. cumin
  • 1/4 tsp. salt
  • 1 cup roasted red pepper, sliced
  • 4 cups baby spinach or kale
  • 1 Avocado cut into slices
  • 4 whole grain rolls

directione

  1. Place the beans, chili, cilantro, garlic, lemon juice, cumin, and salt in the bowl of a food processor and blend into a lumpy mixture.
  2. To assemble the rolls, spread the bean mixture over the bottom half of each roll and top with roasted red peppers, avocado, and baby greens. Roll up from the bottom, tuck the sides you go in and cut in half on the bias.

Related: Have lunch with these delicious wraps

Tempeh satay sandwich

Healthy sandwich recipe for tempeh satay sandwiches

Think of this as a delicious combination of satay and pan mi. Made from fermented soybeans, tempeh is rich in protein plus a meaty umami flavor that works well as an interesting alternative to deli meats. Peanut butter provides more recovery-enhancing protein and heart-supporting monounsaturated fats.

Pro tip: To keep a well-made sandwich together when slicing, use skewers to hold the sides in place and use a sharp serrated knife to slice in half.

Makes 4 servings

Ingredients

  • 1 tablespoon sugar
  • 1 teaspoon salt
  • 1/3 cup of rice vinegar or apple cider vinegar
  • 1 cup chopped matchstick carrots
  • 1 cup of chopped cucumber
  • 1/2 cup thinly sliced ​​radish
  • 1/2 cup soft natural peanut butter
  • 2 tablespoons soy sauce or tamari
  • 2 teaspoons Asian chili sauce, such as Sriracha
  • juice of half a lemon
  • 2 teaspoons canola, avocado or grapeseed oil
  • 1 tempeh package (8 ounces)
  • 8 slices of whole grain bread, toasted

directione

  1. In a large bowl, whisk together sugar, salt and 2 tablespoons hot water until sugar dissolves. Add rice vinegar. Add carrots, cucumber and radish. Toss to cover and leave for at least 30 minutes.
  2. Mix the peanut butter, soy sauce, chili sauce, and lemon juice together. If necessary, stir in 1 tablespoon of warm water to reach a smooth consistency.
  3. Heat the oil in a frying pan over a medium high heat. Add dates and cook until darkened on both sides, about 2-3 minutes per side. thin slice.
  4. To assemble a sandwich, spread a little of the peanut butter mixture on two slices of bread. Cover a slice of bread with a quarter of the tama and a quarter of the pickled vegetables. Lay the second slice of bread on top, peanut butter side down.

Related: Pros and cons of plant-based eating for endurance athletes

Chicken Caprese

Healthy sandwich recipe for chicken caprese sandwich

This riff on a classic Italian salad won’t disappoint. As a better spice for you, pesto is made with basil that is rich in antioxidants to stimulate better recovery. Oftentimes, try replacing deli meats from the grocery store with slices of home-cooked meat such as roast chicken breast or pork tenderloin. This way your muscle repair protein won’t come with any unstable preservatives.

Pro tip: Using soft cheeses like fresh mozzarella and goat cheese for your sandwiches can help reduce a few calories because they have more moisture than hard cheeses like cheddar cheese.

Makes 4 servings

Ingredients

  • 1/3 cup prepared pesto
  • 8 slices of whole grain bread, toasted
  • 1 1/3 cup cooked chicken strips
  • 4 thick slices of fresh mozzarella cheese
  • 1 slice of tomato slice of beef
  • 4 teaspoons balsamic glaze

directione

  1. Spread about 2 teaspoons of pesto on a slice of bread.
  2. Cover with 1/3 cup of chicken strips, 1 mozzarella slice and 1 tomato slice.
  3. Put a teaspoon of balsamic glaze.
  4. Spread 2 teaspoons of pesto on a second slice of bread and place on the sandwich, pesto side down.

Related: 5 types of loaves that will get you excited about your next sandwich

Grilled halloumi cheese

Healthy grilled halloumi sandwich recipe

If you’re not familiar with importing these dairy products, halloumi is a cheese originally from Cyprus with a firm, chewy, and almost delicious texture that can withstand the heat of a grill or pan without melting. This makes this definitive – and literally! Grilled cheese topped with a sweet and savory date sauce for some extra carbs. Halloumi provides high-quality protein and bone-friendly calcium, while watercress is a source of nitrates that may improve muscle function.

Pro tip: Apply seasonings or sauces to the top and bottom slices to distribute the flavor evenly.

Ingredients

  • 3/4 cup pitted dried dates
  • 1 clove minced garlic
  • 1 tbsp. balsamic vinegar
  • 2 tsp. fresh thyme
  • 1/4 teaspoon red pepper flakes
  • 1 piece halloumi cheese (8 ounces)
  • 1 tsp. olive oil
  • 1 tsp. Italian seasoning
  • 1 tsp. lemon peel
  • 8 slices of whole grain bread, toasted
  • 1 cup roasted red pepper, sliced
  • 2 cups arugula

directione

  1. Put the dates in a bowl, cover with warm water and leave to soak for 30 minutes until softened. Reserve 3 tablespoons of the soaking liquid and drain. Place the reserved marinade, dates, garlic, balsamic vinegar, thyme, chili flakes, and a pinch of salt in a food processor or blender bowl and blend until the mixture is almost smooth.
  2. Cut the halloumi cheese lengthwise into four tiles. In a small bowl, mix together Italian seasoning, lemon peel, and olive oil. Spread the mixture over the halloumi slices. Heat grill to medium and grease grates. Cook the halloumi slices until tender and grill marks appear, 2 to 3 minutes per side. Or heat the halloumi cheese in an oiled frying pan on the cooking surface.
  3. To assemble the sandwich, spread about 2 tablespoons of the date mixture on a slice of bread. Put a layer of processed halloumi cheese and a quarter of each roasted red pepper and arugula. Spread 2 more tablespoons of date harees on a second slice of bread and place on the sandwich.

Related: Takeaway plan to save time for busy athletes