Grilled cheese with pickles in a sandwich
According to common thought, the sandwich is not considered healthy as a meal. On the other hand, all it takes is a little attention and the sandwich can become a valid ally for a healthy diet outside the home. You can opt for wholemeal, cereal, rye bread, enriched with nuts or seeds that effectively stimulates chewing. Whenever possible, also pay attention to the type of leavening, preferring long-leavened bread or sourdough bread. On the other hand, avoid crustless bread or sandwich bread that tends to melt in your mouth, stimulating little chewing. Often this type of bread is of low quality. The portion of bread can be adapted to the individual needs of each person, approximately the volume corresponding to 1-2 fists of one's hand.
Always use a protein source for the filling. For example: lean cold cuts, an omelette, cream cheese, legume hummus, vegetable burger or smoked salmon. Also in this case, the portion varies according to your needs and will approximately be the equivalent of 1-2 palms of your hand. Then add a vegetable element to the sandwich such as salad, arugula, tomatoes, grilled vegetables, caramelized onions with balsamic vinegar, vegetable puree, pickles. Indulge yourself with the types according to the season and use vegetables to create contrasts of textures and flavors. If you are looking for an extra touch to the sandwich, you can add slices of avocado, olives or olive puree, a tablespoon of mayonnaise or pesto, thain cream or cashews that complete the meal with a share of fat.
A few tipsTry to include different textures and flavors in the sandwich filling to better activate chewing and make the meal satisfying. Pair the sandwich with some vegetable crudités. This is a great way to complete your vegetable intake and increase your sense of satiety.Using a balanced sandwich 1-2 times a week will help you easily sort out a meal out of the home.
According to common thought, the sandwich is not considered healthy as a meal. On the other hand, all it takes is a little attention and the sandwich can become a valid ally for a healthy diet outside the home. You can opt for wholemeal, cereal, rye bread, enriched with nuts or seeds that effectively stimulates chewing. Whenever possible, also pay attention to the type of leavening, preferring long-leavened bread or sourdough bread. On the other hand, avoid crustless bread or sandwich bread that tends to melt in your mouth, stimulating little chewing. Often this type of bread is of low quality. The portion of bread can be adapted to the individual needs of each person, approximately the volume corresponding to 1-2 fists of one's hand.
Always use a protein source for the filling. For example: lean cold cuts, an omelette, cream cheese, legume hummus, vegetable burger or smoked salmon. Also in this case, the portion varies according to your needs and will approximately be the equivalent of 1-2 palms of your hand. Then add a vegetable element to the sandwich such as salad, arugula, tomatoes, grilled vegetables, caramelized onions with balsamic vinegar, vegetable puree, pickles. Indulge yourself with the types according to the season and use vegetables to create contrasts of textures and flavors. If you are looking for an extra touch to the sandwich, you can add slices of avocado, olives or olive puree, a tablespoon of mayonnaise or pesto, thain cream or cashews that complete the meal with a share of fat.
A few tips
Try to include different textures and flavors in the sandwich filling to better activate chewing and make the meal satisfying. Pair the sandwich with some vegetable crudités. This is a great way to complete your vegetable intake and increase your sense of satiety.
Using a balanced sandwich 1-2 times a week will help you easily sort out a meal out of the home.
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