How to make a healthy sandwich

We, like no one else, understand your love for sandwiches - we really love them ourselves. But how to make a sandwich healthy and tasty at the same time? In fact, it is as easy as shelling pears. It is enough to follow the four rules. Which - now we will tell.

How to make a healthy sandwich

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If you monitor your diet, then you probably already know about the absolute futility of white bread, which is usually used for making sandwiches. The fact is that in the production of flour, from which such bread is made, all the important and valuable properties of wheat are lost - the germ and shell are removed, simple carbohydrates remain. Therefore, we advise you to buy bread from rye or from unrefined (whole grain) flour. Such flour is rich in fiber, essential vitamins and minerals, which means it has a beneficial effect on the body and human health. But it’s important to choose genuine whole grain bread - because of the trend towards a healthy lifestyle, some manufacturers write the word “whole grain” on all their bakery products when they are not.

Remember: bread made from unrefined flour should be dark in color, coarse, heavy and not at all magnificent in texture.

How to make a healthy sandwich

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This protein can be include chicken, turkey, lean roast beef, tuna, hummus and low-fat cheese. All of these options are high in protein and low in fat and carbohydrates. And the hummus sandwich option is perfect for the toughest vegans.


How to make a healthy sandwich

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Especially now - in the season when they are not like a gold bar and do not contain chemical and harmful additives. Vegetables not only add a fresh taste and pleasant aroma to a sandwich, but, of course, supply the body with a huge amount of fiber, the entire periodic table, valuable minerals and substances. And this is exactly what we need. Greens also belong here - dill, parsley and basil have never spoiled the dish.

How to make a healthy sandwich

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Try to forget about the purchased mayonnaises, ketchups and sauces - in their composition you will find solid preservatives, shock absorbers, thickeners, dyes, flavor enhancers and stabilizers. All this, of course, negatively affects the state of the body and in the future with constant use can lead to serious problems with the gastrointestinal tract. Cheese sauce, eggplant dip, pesto, yogurt tartar - this is what your sandwich is missing, and not some chemical additives.


Stick to these simple rules, and then your sandwich will definitely be perfect.

And which ingredients to use depends on your imagination. We, in turn, offer to cook this sandwich that everyone will like: both vegetarians and meat-eaters with experience.

How to make a healthy sandwich

Photo: naturallyella. com




Whole grain bread

1 slice

  1. Make hummus according to our recipe.
  2. Wash the vegetables and spinach.

    Peel the seeds and cut half the pepper into three pieces. Grill pepper or grill pan. Thinly cut the cucumber.

  3. Spread bread with hummus (bread can also be lightly toasted in a toaster). Put cucumbers on top of spinach and then pepper.

    Sprinkle with feta on top. Done!



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