6 Simple Sandwich Makeovers

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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.

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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.

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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.

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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).

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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.

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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.

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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.)

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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.

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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.

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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.

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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.

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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.”