Back-to-school season (virtual or not) is also sandwich season. Sandwiches can behealthy and balanced meal options, as well as an easy, convenient choice when working from home. Ideally, a sandwich has a mixture ofcomplex carbohydrates(Think:whole-grain bread),healthy fats,lean proteinandfiberto help keep you full and satiated throughout the afternoon
Whether you’re looking for a new way to use tuna, or you’re seeking someexciting plant-based optionsto add to your routine, the sandwich opportunities are endless. Below are some of our favorites that revolve around key pantry staples.
MASHED CHICKPEA SALAD SANDWICH
Thisplant-based, protein-packed sandwich is easy to make. Start with a can ofchickpeas并使用马铃薯搅碎机粉碎你的德西red consistency. Add a healthy fat — like Greek yogurt or avocado — for texture. Next, top with greens, sprouts, lettuce, onion or other veggies to up the fiber content. For even more flavor, consider add-ins like lemon juice, mustard, dill, garlic and a dash of salt and pepper.
GROWN-UP PB&J
While ordinary peanut butter and jelly will always be a go-to, consider elevating the classic sandwich withdifferent nut butterslike sunflower seed, almond butter or cashew butter. Instead of regular jam, try making it more nutrient-dense by using real fruit — try fresh or frozen strawberries, blueberries or blackberries — which has more fiber. You can also sprinkle onchia, flax or hemp seedsfor extra protein andmicronutrients, like iron, calcium and B-vitamins.
TUNA PANINI
Canned tunais a convenient and inexpensive pantry staple thatadds more protein to your diet. When it comes to tuna sandwiches, elevate yours by adding lemon juice, chopped celery,gut-friendly picklesand hot sauce. Toss it on a pressed panini or fill a whole-wheat wrap instead of putting it between two pieces of bread for extra flare.
LENTIL SLOPPY JOES
Brown, green, yellow, red or black — lentils are a great source ofplant-based proteinand are rich in iron. Swap some (or all) of the meat in a traditional sloppy Joes sandwich for lentils. They’re abudget-friendly pantry staplethat can help you get more bang for your buck. Add your favorite sauces and flavorings (like barbecue sauce or canned tomatoes) and serve on a roll, wrap or bread.
UPGRADED GRILLED CHEESE
While a simple grilled cheese is a delicious option on its own, addingpantry or freezer itemscan also help elevate the nutrition profile. In the pantry, consider canned tomatoes, peas or beets for a fun twist and anadded serving of vegetables. Or, for a sweeter option, consider pear or peach slices with a little bit of honey to complement the melted cheese.
Put non-perishables, frozen veg, canned beans and other staples to good use by searching for recipes in ourPantry Staples collection in the MyFitnessPal appunder “Recipe Discovery.”
