You may be home quarantining or working from home; however, that does not necessarily mean you desire to cook three meals a day with breakfast, lunch, and dinner. August is National Sandwich Month, and sandwiches can be a delicious, nutrient-rich, and quick meal to help save time in the kitchen.
Before we talk about what goes in the middle of a sandwich, let’s talk about the “end pieces”…the bread. Choose whole grains, for they provide a great source of fiber, vitamins, and minerals.
Dietary fiber is important for proper bowel function and can help reduce cholesterol levels. The grains also provide B Vitamins such as our thiamin (Vitamin B1), riboflavin (Vitamin B2), niacin (Vitamin B3), folate (Vitamin B9), that play a key role within our metabolism. The minerals, iron, magnesium, and selenium aid in maintaining a healthy immune system.
When building your sandwich, try to be creative, and balance your meal by adding a variety of colors within the “middle” with fresh vegetables, premium meats, cheeses, or even spreads.
If you’re tired of eating at home and desire to grab a sandwich from one of your favorite sandwich shops or restaurants, check out HGIC 3608 Deli and other Take-Out, to learn more about keeping take-out food at safe temperatures and proper storage for leftovers.
Veggie & Hummus Sandwich
Faith C Isreal, ©2020, Clemson Extension
Nutrition Facts Panel
Veggie & Hummus Sandwich
Ingredients:
2 slices whole-grain bread
3 tablespoons hummus of choice
¼ avocado, mashed or whole
½ cup mixed salad greens
¼ cup sliced tomatoes
¼ medium red bell pepper
¼ cup sliced cucumber
¼ cup shredded carrot
Directions
- Spread one slice of bread with hummus and the other with avocado.
- Layer the sandwich with greens, bell peppers, tomatoes, cucumbers and carrots.
- Slice in half and serve.
Do not let leftovers make you sick! As soon as you are done eating, refrigerate your leftovers. Place a piece of tape on the container and write the day’s date on the tape to remind you to eat the leftovers within four days. If you cannot eat leftovers within four days, freeze them if possible.
Source: Adapted from http://www.eatingwell.com
References:
- Whole Grains, Refined Grains, and Dietary Fiber. (n.d.). Retrieved August 04, 2020, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber
