Sometimes one only has time to whip up a quick sandwich, and sometimes a simple sandwich is all you really crave for. At times like these, be guilt-free, because a sandwich can be made healthy too. It’s all in the filling after all! Try out these simple to put together, relatively healthy, and truly comforting options for working lunches.
Lightly toast 2 slices of wholewheat bread. Spread a thin layer of mustard sauce on one and chilli sauce on the other. Slice tomatoes, sprinkle them with black pepper, add torn basil leaves and grill or pan grill till they are softened. Place them between the toasts, sprinkle some grated cheese, and bite in.
Heat 1 teaspoon olive oil. Saute a few sliced garlic cloves for 2 minutes on low flame, add roughly chopped mushrooms and cook till the moisture evaporates. Season with salt, pepper, lemon juice and oregano or any other herb you have handy. Pile onto toasted wholewheat toast to dig in.
Make a square omelette and place it on a toast slathered with cheese spread. Spread any left over grilled chicken from last night (or sliced smoked chicken, tuna, salami -whatever you have handy) on it as well, and then top it with a toast slathered with mustard sauce. Dig in.
Place a thick fresh square of paneer on a bread slice slathered with a spicy coriander chutney. Sprinkle salt and red chilli. Place onion rings, thin slivers of green chilly, and chopped green capsicum, carrot, and cabbage on top. Top with another slice of bread slathered with green chutney.
Spread some dosa/idli batter on a greased toastie maker. Fill it with any stuffing you have - leftover veggies, boiled potato, cooked keema, or scrambled eggs. This fermented sandwich will turn out to be tastier and healthier than bread sandwich.
1. Spread peanut butter on wholewheat bread slices. Top with sliced bananas and a few raisins.
2. Spread mustard sauce on wholewheat bread slices and place baby spinach leaves and sliced carrots in between. Delicious.
3. Spread cream cheese on wholewheat bread slices. Place sliced ripe peaches in between, drizzle some honey and dig in.
4. To beaten hung curd, add some wasabi paste, and slather on two bread slices. Cut cucumber into thin slices and place in between the two slices of bread.
Take 2 tbsp grated carrot, 1 tbsp grated cabbage, 3 tbsp hung curd, 1 mashed boiled egg, and 2 lettuce leaves. Add salt and pepper to taste and a pinch of mustard powder. Mix in a bowl. Spread between slices of toasted bread.
Saute sliced onions, mushrooms, and garlic for 5 minutes. Season with salt, pepper and chilli flakes. Place filling on a slice of bread smeared with green (coriander-mint) chutney. Place another bread slice on top, and spread some more filling on it. Sprinkle some cheese. Top with another slice smeared with green chutney. Grill in a toaster or a tawa on slow gas till golden brown on both sides.
(Kavita is a nutritionist, weight management consultant and health writer based in Delhi. She is the author of Don’t Diet! 50 Habits of Thin People (Jaico), Ultimate Grandmother Hacks: 50 Kickass Traditional Habits for a Fitter You (Rupa) and Fix it with foods.)
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