Monday, June 11, 2012

Healthy Happy Sandwiches

Whether you’re looking for a grab-and-go lunch or a light supper, vegetarian sandwiches offer a quick-and-easy solution with endless variations and flavors.   I found awesome sandwich recipes at Cooking Light that will be perfect for summer.  They are light, healthy, and refreshing.  There are so many toppings to choose from such as red bell ­pepper that supplies all the vitamin C and 80 percent of the vitamin A you need in a day.  Avocados are my favorite!!!  They are high in fat, but 64 percent of it is the heart-healthy monounsaturated variety. They also offer other nutrients like vitamin E, cholesterol-controlling plant sterols, and potassium. You can also add sliced fresh fruit as an ingredient in your sandwiches.  Half a pear has three grams of fiber, the same amount as a slice of whole-grain bread.  Use whole wheat bread pitas and you're sure to get a healthy nutritious sandwich!! 

Grilled Tomato and Brie Sandwiches

These sandwiches make the most of juicy, flavorful summer tomatoes. Serve them with grapes or carrot sticks. 

8 (1-ounce) slices 100% whole-grain bread (about 1/4 inch thick)

1 teaspoon olive oil
1 garlic clove, halved 2 teaspoons country-style Dijon mustard
4 ounces Brie cheese, thinly sliced 1 1/3 cups packaged baby arugula and spinach greens
8 (1/4-inch-thick) slices beefsteak tomato Cooking spray  


Prepare grill to high heat.  Brush one side of each bread slice with oil; rub cut sides of garlic over oil. Spread 1/2 teaspoon mustard on each of 4 bread slices, oil side down. Top each bread slice with 1 ounce cheese, 1/3 cup greens, and 2 tomato slices. Top each with remaining 4 bread slices, oil side up. Place sandwiches on grill rack coated with cooking spray; grill 2 minutes on each side or until lightly toasted and cheese melts.

Hummus Club Sandwiches

Fresh alfalfa sprouts add a nice crunch to this sandwich. And since they contain much of the energy that plants need to grow, they’re nutritionally rich and contain a variety of vitamins and antioxidants. 

3 tablespoons plain fat-free yogurt
2 tablespoons water
1 tablespoon lemon juice

1 tablespoon tahini (sesame-seed paste)
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 garlic cloves, peeled
1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
12 (1-ounce) slices whole-wheat bread $
2 cups shredded Bibb lettuce
8 (1/4-inch-thick) slices tomato
4 (1/4-inch-thick) slices red onion
1 cup (1/8-inch-thick) slices cucumber
4 cups alfalfa sprouts (4 ounces)

Combine first 8 ingredients in a food processor; process until smooth.  Spread 2 tablespoons hummus over 1 bread slice; top with 1/2 cup lettuce, 2 tomato slices, 1 onion slice, 1 bread slice, 1/4 cup cucumber, 1 cup sprouts, and 1 bread slice. Cut sandwich diagonally into quarters; secure with wooden picks. Repeat procedure with remaining ingredients.


1 comment:

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