Build a better (and healthier) sandwich. Registered Dietitians Mary Simpson Creel and Jackie Newgent, CDN, show you six key ingredients that enhance both nutrition and flavor.
Karen Ansel, MS, RD
July 02, 2009
1 of 12Randy Mayor
Key Ingredient: Pesto
Health benefit: Even though it’s made with high-calorie ingredients like nuts, olive oil, and cheese, pesto is a healthful spread. One tablespoon supplies a reasonable 58 calories and five grams of good-for-you unsaturated fat.
2 of 12Randy Mayor
Pair With: Grilled Chicken or Fish
"Pesto perks up milder ingredients," Newgent says. Spread a tablespoon on a baguette topped with grilled chicken and tomato (shown here). Or pair pesto with fish. Put a dollop on a grilled fish fillet, like halibut, and serve with lettuce on a Kaiser roll.
3 of 12Randy Mayor
Key Ingredient: Roasted Red Pepper
Health benefit: One-half red bell pepper supplies all the vitamin C and 80 percent of the vitamin A you need in a day.
4 of 12Randy Mayor
Pair With: Veggie Wraps or Grilled Cheese
Try it: “Red peppers are naturally sweet, and roasting them adds a smoky and savory accent,” Creel says. Add half a roasted red pepper to classic grilled cheese on whole-grain bread. Or line a flour tortilla with baby spinach leaves and sliced roasted red peppers. Sprinkle with diced garlic and basil feta cheese, and roll up burrito-style (shown here).
5 of 12Randy Mayor
Key Ingredient: Avocado
Health benefit: Avocados are high in fat, but 64 percent of it is the heart-healthy monounsaturated variety. They also offer other nutrients like vitamin E, cholesterol-controlling plant sterols, and potassium.
6 of 12Randy Mayor
Pair With: Tuna Salad or Sharp Cheeses
Try it: For a California-inspired suggestion, Creel recommends spooning tuna salad on an English muffin, then topping with sliced radishes, alfalfa sprouts, and thin slivers of avocado (shown here). Mild, buttery avocados are also a good complement to sharp cheeses.
7 of 12Randy Mayor
Key Ingredient: Pear
Health benefit: Half a pear has three grams of fiber, the same amount as a slice of whole-grain bread. (Fiber is essential for a healthy digestive system―aim for 25 grams a day.)
8 of 12Randy Mayor
Pair With: Turkey and Brie
Try it: “Pears are the perfect sandwich fruit because they add sweetness and crunch without overpowering other flavors,” Newgent says. Place half a small, sliced pear into a turkey sandwich with mustard and Brie on hearty whole-grain bread (shown here). Or sauté pears to heighten their flavor even more, toss with feta cheese and lemon vinaigrette, and serve in a whole-grain pita.
9 of 12Randy Mayor
Key Ingredient: Dried Fruit
Health benefit: Adding 1/4 cup of dried fruit (like cranberries, raisins, or figs) to your diet counts as one of the two to four servings of fruit you’re supposed to be getting each day.
10 of 12Randy Mayor
Pair With: Chicken Salad
Try it: Since dried fruit is more concentrated than fresh, it’s sweeter. Use it to satisfy a sweet craving healthfully by pairing dried cranberries with a savory chicken salad (shown here). “Stir in pecans for a little texture and crunch, and serve on a whole-grain hamburger bun with fresh lettuce,” Creel says.
11 of 12Randy Mayor
Key Ingredient: Almond Butter
Health benefit: Two tablespoons of almond butter provide 30 percent of daily magnesium needs and are a good source of calcium. This satisfying spread comes in two varieties, raw and roasted. Use raw for a subtle, sweet taste and roasted for more intense flavor.
12 of 12Randy Mayor
Pair With: Bananas or Turkey Bacon
Try it: Spread 1 1/2 tablespoons almond butter, topped with half a sliced banana and 1 tablespoon honey, between slices of toasted bread (below), Creel says. Newgent favors a savory option: “Spread almond butter on sourdough bread; layer with turkey bacon and thin apple slices.”