Carmen Long
Simply Delicious
Summertime brings the perfect opportunity for picnics and simple meals that do not require spending too much time in the kitchen. If you are looking for something new to add to your menu, consider the humble sandwich. You may be thinking, how can a sandwich be different? Does that mean another round of peanut butter and jelly or lunchmeat? Not necessarily. With a little creativity, sandwiches become a versatile and satisfying option. The possibilities are nearly endless.
At the Cooperative Extension, we are always looking for ways to make our favorite foods a little healthier, especially for those with dietary concerns. We encourage individuals to choose lean meats, low-fat cheeses, and spreads that are lower in sodium and fat. Processed meats are typically high in sodium, so reading food labels and choosing lower-sodium varieties is key. Better yet, cook your meat at home to control the ingredients, then use it for sandwiches or wraps throughout the week.
People with diabetes sometimes think sandwiches are off-limits due to the carbohydrate content. This is a common misconception. Sandwiches can absolutely fit into a diabetic meal plan. However, it is important to remember that both the top and bottom of a bun or two slices of bread count as two carbohydrate servings. Most men can enjoy four servings of carbohydrates per meal, while most women can have three. That means a sandwich can still be the centerpiece of the plate. Just pair it with non-starchy sides such as a green salad, coleslaw, or raw vegetables like broccoli, cauliflower, and carrots instead of chips or potato salad. Choose water or a sugar-free beverage, and consider saving that piece of fruit for an afternoon snack.
Several years ago, when my parents and an aunt and uncle visited from out of state, we planned a picnic on a beautiful day. All was going well until we began unpacking the food and realized that no one had packed the bread. We improvised and rolled up slices of meat and cheese in large lettuce leaves, and to our surprise, everyone loved it. We were just a step ahead of what has now become a popular low-carb trend. Lettuce wraps are a great option for anyone watching their carbohydrate intake. Skipping the bread allows for more flexibility with other carbohydrates, such as a scoop of pasta salad or even a small dessert.
Over time, the variety of breads available for sandwiches has greatly expanded. While homemade bread remains a favorite in our household, it is reserved more for special occasions. When shopping for store-bought bread, look at the ingredient list and search for the word “whole.” Brown bread does not necessarily mean whole grain, and multigrain simply refers to multiple types of grain, not necessarily whole grains. Try sandwich thins, whole wheat or low-carb pita, high-fiber English muffins, or assorted wraps. Aim to make at least half of your grains whole each day. To reduce waste, freeze a portion of your loaf if it starts to go stale. Frozen slices can be popped directly into the toaster when needed.
Need inspiration? Think of a sandwich you enjoyed at a restaurant and recreate a healthier version at home. Recipes are merely guides. You can always make them your own. The recipe below is a simple, flexible idea to spark your creativity.
Sandwich Wraps
Makes: 1 wrap
Serving Size: 1 wrap
Start with:
1 whole wheat tortilla
Choose one tablespoon of a spread:
- Low-fat mayonnaise
- Low-fat salad dressing
- Mustard
- Low-fat sour cream
- Hummus
- Salsa
Add one ounce of meat:
Use meat you have prepared ahead of time, such as roasted chicken, turkey, ground beef, or lean roast beef. Low-fat, low-sodium lunch meats can also be used.
Choose one-quarter cup of chopped, sliced, or shredded vegetables:
Mix and match from:
- Cucumbers
- Slaw mix
- Onions
- Green peppers
- Spinach
- Carrots
- Tomatoes
- Lettuce
- Celery
Add one slice or one-quarter cup of cheese:
- Low-fat Cheddar
- Low-fat American
- Part-skim Mozzarella
Directions:
- Spread the chosen condiment over the tortilla.
- Layer on the meat.
- Add vegetables.
- Top with cheese.
- Roll up the wrap.
This may be eaten cold or heated in a microwave or toaster oven until the cheese melts. If heating, secure with a toothpick first, and be sure to remove it before serving.
Nutrition Information (will vary depending on ingredients):
A sample wrap made with low-fat mayonnaise, lettuce, fat-free turkey lunch meat, chopped cucumbers and carrots, and part-skim mozzarella cheese would provide approximately:
- 258 calories
- 11 grams total fat
- 2 grams saturated fat
- 16 grams protein
- 28 grams total carbohydrates
- 2 grams dietary fiber
- 790 milligrams sodium
Use your imagination, think seasonally, and create a sandwich that brings joy to the table without heating up the kitchen.
