Bread selection: Prefer wholemeal bread, whole wheat bread, whole rye, grain bread, sourdough bread, whole spelt, etc. If you are able to make the bread yourself and control its ingredients, it is better for the bread itself to be gluten-free and perhaps made from non-carbohydrate ingredients, such as tahini bread, seed bread, flax bread, etc.
Prefer non-white bread and breads with additions, such as seeds, sesame seeds, kernels, etc. These are rich in dietary fiber that will regulate the rapid absorption of carbohydrates into the bloodstream, and prolong our feeling of fullness.
It is important to note that store-bought breads and breads from a bakery are often a combination of several flours. Always prefer breads where the first ingredient listed in the ingredients list is a whole grain: whole wheat, whole rye. The first ingredient is always the dominant ingredient.
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Spreads: Prefer spreads based on good fats, such as: tahini, hummus, olives, avocado, goat cheese. These are spreads that add a lot of flavor to the sandwich and prolong the feeling of satiety. It is advisable that the spreads are homemade and not store-bought, as store-bought spreads have added sugar and preservatives and food that are not healthy for us.
Extras: To add flavor and nutritional value to a carbohydrate sandwich, and make it a truly nutritious meal, it should be balanced with protein. Good protein-rich options include: tuna, hard-boiled egg, omelet, herb omelet, and Bulgarian cheese.
vegetable: It is impossible to imagine a complete sandwich without the vegetable, which adds flavor and dietary fiber. Vegetables can be incorporated into a sandwich in many ways: fresh, chopped vegetables, such as tomato or cucumber sliced in the peel, roasted vegetables such as roasted peppers, which go great in a sandwich with cheese, and even vegetables as a spread: sun-dried tomato spread, beet spread made in a food processor.
Seasoning: As with any other meal, don't forget seasoning with coarse salt, black pepper, coarse chili, or oregano, which can upgrade the sandwich to a wonderful meal!
The importance of diversity: As with any other meal, it's important to vary your sandwich meals, to expose yourself to as many nutritional values as possible, and also so that you don't get tired of the sandwich. There are lots of good, healthy, and interesting options for sandwiches, but remember that even a light meal like a salad can always replace the sandwich: edamame, green salad with tuna and tofu, green salad with egg and tuna, green salad with chicken strips and capers, oriental salad with tahini and egg, and so on.
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Ingredients:
2 slices sourdough bread, lightly toasted
½ avocado, mashed with a little lemon juice and coarse salt
Bulgarian cheese 5%
2 basil leaves
Cucumber with peel, sliced into thin slices
Ingredients:
Whole grain bun
Canned tuna
Hard-boiled egg, sliced, with salt
Tomato, sliced into thin slices
Alfalfa sprouts – optional
Ingredients:
Whole spelt pita bread
Omelette with herbs: parsley, basil and coriander
Homemade tahini spread
Sliced tomato
Ingredients:
Whole wheat bread
Cashew nut butter (can also be replaced with almond butter)
Dark chocolate spread
