The balanced sandwich in our diet 

The classic stuffed sandwich is one of the most popular, appetizing and convenient meals to take with you, at work, on the road, on the beach and during excursions.

It often accompanies us on our lunch break and children like it too. As long as you fill it with the right ingredients, it can be a correct and balanced meal also from a nutritional point of view, providing carbohydrates, proteins and fats. The full of vitamins can be made by adding slices of tomato and salad, taking care to add a piece of fruit to the meal.

The ideal is to make a nice sandwich favoring whole meal bread, rich in fiber, avoiding bread with too much crumb, less digestible and more caloric and milk sandwiches, oil, or focaccia, always for the same reason.

Also pay attention to the filling. If it is true that everyone has their own tastes, it is equally true that a sandwich with tuna and mozzarella is less resistant to temperature changes than one stuffed with simple cooked or raw ham. To stuff the sandwiches you can use almost anything, from cold cuts to vegetable ones of tofu or seitan on the market, to grilled vegetables, spinach, perhaps together with tofu, to sliced tomatoes with basil, tofu and olive oil... All embellished with chopped olives, various pickles, sun-dried tomatoes, walnuts, cauliflower salads, sautéed carrots, stewed peas, stewed beans (clearly they must then be dry to be put in the sandwich) that may have been left over from dinner or lunch the day before. Tuna and any chili peppers, artichokes, mushrooms should always be drained very well before being used to fill our sandwich, this is both to allow us a better preservation and transport of the same avoiding annoying grease stains in the bag, and for health and digestibility reasons. It is also better to remove any fat from cold cuts and ham, prefer lean meats, bresaola or even a nice slice of turkey or smoked salmon, rich in omega3.

It is also advisable to avoid mayonnaise, tartar sauce and ketchup, to have a tasty sandwich, not stringy and not dry, just add a few slices of tomato, salad or grilled vegetables. Don't overdo it even with cheese, it's good and good for you but it's also very caloric and has always been unsuitable for those who follow a diet. Also in this case, it is preferable to choose a fresh and less caloric cheese, perhaps not too soft and rich in water. What doesn't always seem healthier is also less caloric. If the sandwich outside the home is a habit, then it becomes an imperative to pay attention to health and figure, starting not only from calories but also from the choice of healthy and fresh ingredients.

Types of bread and corresponding calories

Values per 100 grams of product.

240 cal- Whole wheat

247 cal- Tuscan or Apulian

260 cal- Michetta

280 cal- Francesino

285 cal- Baguette

290 cal- Soybean

295 cal- Sesame

300 cal- Milk

320 cal- Walnuts

Below are some sandwich recipes with their calories.

Ciabattina with ham and capers

Ingredients for 1 person

salted capers, rosemary, low-fat Greek yogurt, 60 gram ciabatta bread, rocket, 30 grams of taleggio cheese, 40 grams of raw ham.

Chop a teaspoon of salted capers (rinsed and dried) with a few needles of rosemary, then mix with a tablespoon of low-fat Greek yogurt. Fold a 60-gram slipper in two. Spread the cream on the lower half. Add 10 grams of cleaned and washed rocket leaves, 30 grams of thin slices of taleggio cheese, 40 grams of raw ham without visible fat.

Cover with the other half of the slipper.

Calories

345 kcal

Provençal sandwich

Ingredients for 1 person

a round sandwich of 100 grams, 100 grams of tomatoes, 50 grams of peppers, 3 pitted black olives, onion, 50 grams of natural tuna, lettuce salad, 1 egg, basil, vinegar, olive oil, salt, pepper.

Preparation

Cut a round sandwich of about 100 grams in half. Sprinkle the crumb with a tablespoon of vinegar mixed with a teaspoon of oil, a little salt and pepper. In the meantime, prepare the filling. In a bowl, combine 100 grams of sliced tomatoes, 50 grams of stripped peppers, 3 pitted black olives divided in half, a couple of rings of raw onion and 50 grams of natural tuna. Place a few lettuce leaves on the bottom half of the bun. Add the prepared mix, half a hard-boiled egg in wedges and a fresh basil leaf. Cover with the other half of the bun.

Calories

460 kcal

Sandwich with eggs and curry

Ingredients for 1 person (for the preparation of 2 sandwiches)

50 grams of sandwich bread (like sandwich), 2 eggs, curry, extra virgin olive oil, fresh salad to taste, 100 grams of cucumber, 20 grams of thinly sliced smoked bacon.

Preparation

Take two slices of soft bread (50 grams) for sandwiches (or loaf of bread) and divide them into 2 triangles. Cook two eggs for about 10 minutes in boiling water, leave to cool, shell the eggs and chop them with a little curry and two teaspoons of extra virgin olive oil.

Spread the mixture on one of the two triangles, add a few leaves of fresh salad to taste, 100 grams of cucumber cut into slices and 20 grams of smoked bacon thinly sliced and browned in a non-stick pan without adding seasonings. Finally, cover the sandwiches with the remaining triangle of bread.

Calories

460 kcal

Farmer's Sandwich

Ingredients for 4 people

2 slices of black bread, a pear and half a carrot, 100 gr of ricotta, 20 gr of pecorino cheese, 1 pinch of chili powder, 1 stalk of chives

Pour the ricotta into a bowl, mash it with a fork and season with the chili pepper and chopped chives. Clean and grate the carrot. Peel the pear, cut it in half, remove the core and cut it into slices. Spread the two slices of bread with ricotta, spread the pear, carrot and pecorino cheese cut into flakes on one. Close with the other slice and serve.

Calories

360 kcal