Back to school : Tips and recipes for a nutritious sandwich
January 9, 2015
For thousands of kids and parents, back to school also means back to the lunch box. Sandwich is incontestably the King of the lunch box. Here's a few tips and also 3 simple recipes to create healthy and nutritious sandwiches.
1. Chose the right bread.
A nutritious bread contains whole grains, fibers, a fair amount of carbohydrates and proteins while also being low in sodium (salt).
For 2 slices, we're looking for;
120 to 180 kcal
30 g of carbohydrates
More than 2 g of fibers
150 mg of sodium
4 g of proteins
2. Prioritize a garnishing which has a great amount of proteins and less salt as possible.
- Let's avoid; cold meats and delicatessen. If we can't avoid it, look for ones that contains a maximum of 300 fat for 4 meat slices.
- Prioritize; homemade garnishings.
This way we can control the amount of salt by choosing the right ingredients and we may also add vegetables and seasonings to create various flavours. And so, we avoid boringness. To minimize time of preparation, we enjoy last night leftovers to create our mixtures.
For exemple; last night dinner was composed of chicken thighs? We add it few pieces which will the the meat basic for the creation of the garnishing. You may also do the same with slices of pork, turkey and fish.
3. Add vegetables to your sandwhich to make a pop of colors, flavours and a great dose of vitamins and minerals.
Peppers strips, cucumber slices, spinach leaves, chiffonade of kale (curly green cabbage), grated carrots and alfalfa sprouts are few exemples which flavours will be appreciated by children.
Nutritious sandwich garnishings
Those recipes are simple, flavory and can be prepared with meats and fishes leftovers which were cooked for the preparation of another meal.
Garnishing made of fishes (tuna, salmon, white fleshed fish)
Ingredients | Methods |
500 g (about 1 pound) of cooked crumbled fish flesh | Mix all ingredients together. Keep garnishing refrigerated. May be kept up to 2 to 4 days. This amount of garnishing is enough to fill up 6 sandwiches. |
250 ml (1 cup) of Les Cultures de chez nous sliced leeks or half a whole leek sliced over its lenght then chopped | |
60 ml (1/4 cup) of fresh dill or 30 ml (2 tablespoons) of dried dill | |
125 ml (1/2 cup) of mayonnaise | |
60 ml (1/4 cup) of 2% fat nature flavoured yogurt | |
Salt and pepper up to taste |
Poultry garnishing (chicken, turkey, duck)
Ingredients | Methods |
500 g (about 1 pound) of cooked chopped poultry | Mix all ingredients together. Keep garnishing refrigerated. May be kept up to 2 to 4 days.This amount of garnishing is enough to fill up 6 sandwiches. |
250 ml (1 cup) of Les Cultures de chez nous sliced leeks or half a whole leek sliced over its lenght then chopped | |
30 ml (2 tablespoons) of basil or 15 ml (1 tablespoon) of dried basil | |
60 ml (1/4 cup) of parsley or 30 ml of dried chive | |
125 ml (1/2 cup) of mayonnaise | |
60 ml (1/4 cup) of 2% nature flavoured yogurt | |
Salt and pepper up to taste |
Garnishing made of pork roast or cooked veal
Ingredients | Methods |
500 g (about 1 pound) of cooked and chopped pork or veal | Mix all ingredients together. Keep garnishing refrigerated. May be kept up to 2 to 4 days. This amount of garnishing is enough to fill up 6 sandwiches. |
250 ml (1 cup) of Les Cultures de chez nous sliced leeks or half a whole leek sliced over its lenght then chopped | |
30 ml (2 tablespoons) of fresh tarragon or 15 ml (1 tablespoon) of dried tarragon or oregano | |
60 ml (1/4 cup) of parsley or 30 ml of dried chive | |
30 ml (2 tablespoons) of Dijon's mustard | |
125 ml (1/2 cup) of mayonnaise | |
60 ml (1/4 cup) of 2% fat nature flavoured yogurt | |
Salt and pepper up to taste |
