4 recepty na zdravé sendviče

“It’s wrong, Uncle Fyodor, to eat a sandwich,” Matroskin the cat taught us from the screens. And how, frankly speaking, is it right? Childhood is long gone, and a simple snack of a piece of white bread and sausage brings not pleasure and satiety, but extra pounds. Is it possible to change the usual recipe or is it better to give up sandwiches for good? We have collected several recipes for tasty and proper snacks as an alternative to the legendary snack.

odborník na výživu

The worst thing you can have is a sandwich with white bread, butter and cheese.

Butternut squash sandwiches

Kalórie: 295 kcal / 1 serving.

Budete potrebovať:

• yams – 2 slices;
• vajce - 1 vajce
• cherry tomatoes – 3 pcs;
• feta cheese – 20 g;
• spinach – a few leaves for decoration;
• soľ, korenie podľa chuti;
• olive oil – 1 tsp.

The most caloric part of the sandwich is the bread, so we suggest replacing the usual base with a healthier vegetable version. To begin with, you need to cut the yam into slices about 1 cm wide, then splash it with oil and under foil send it to the oven heated to 180 degrees for 20 minutes.

While the yams are baking, you should fry an egg. When all the ingredients are ready, form sandwiches: on one slice of yam lay the egg, on the other slices of feta cheese. When serving, decorate with cherry tomatoes, spinach and add spices.

Alyona Stepanova

odborník na výživu

Batat is a great option for a starchy product, replaces potatoes well. This is a healthy sandwich because there is no bread, although if you use whole-grain without yeast and sugar – not a bad option either. Of course, if you are lactose intolerant, you need to exclude feta cheese. It’s worth being careful with the foil – metals can get into the product

Toast with egg salad and salmon

Kalórie: 104 kcal / 1 serving.

Budete potrebovať:

• vajce - 1 ks;
• cucumber – 50 g;
• lightly salted salmon – 20 g;
• sour cream 15% -20 g;
• bread – 55 g;
• dill, onion – one sprig each;
• soľ, korenie podľa chuti.

If you like fish, but the classic recipe with avocado is boring to you, this variant is for you. You need to fry bread in a frying pan without oil or send the slices to a toaster. At this time, you can boil an egg and finely chop cucumber and greens. Then add the sour cream and mix. After the egg is boiled, chop it and also mix with the rest of the products. Lay out the resulting salad on slices of bread and decorate with salmon.

Alyona Stepanova

odborník na výživu

To improve this recipe, you can replace the usual bread with whole-grain, yeast-free, sugar-free, salt-free and gluten-free. People with a dairy protein intolerance can replace regular sour cream with cashew sour cream. This has protein, fat, and carbohydrates – you get a complete meal.

Bruschetta with tomatoes and greens

Kalórie: 242 kcal / 1 serving.

Budete potrebovať:

• whole-grain bread, yeast-free – 120 g;
• tomatoes – 100 g;
• arugula – 50 g;
• cheese – 30 g;
• garlic – 2 cloves;
• olive oil – 2 tsp.

Perhaps the easiest and quickest recipe of the presented. Butter the bread and toast it on both sides. Then finely chop the rest of the ingredients. Preheat the oven to 200 degrees and spread the mixture on the bread. Send the bruschetta to bake for five minutes. When serving, you can decorate with the remaining greens.

Alyona Stepanova

odborník na výživu

Bruschetta is also much better than the classic version of the sandwich. Tomatoes, arugula, cheese – all of these things people will probably like. There’s fiber here, but you can add an egg on top to make up for the lack of protein in the recipe.

Crispy sandwiches with cottage cheese, mozzarella and garlic

Kalórie: 205 kcal / 1 serving.

Budete potrebovať:

• whole-grain bread, yeast-free – 80 g;
• cottage cheese – 70 g;
• mozzarella – 50 g;
• egg yolk – 1 pc;
• salt, pepper, dried garlic to taste.

And this recipe is rich in protein. First, you need to heat the oven to 200 degrees and leave the bread to dry for five minutes. Then mix cottage cheese, mozzarella, egg yolk and spices. After it is required to lay out the resulting mixture on the bread and again send it to the oven for 5-7 minutes at 180 degrees.

Alyona Stepanova

nutricionista

If there are allergies, dysbiosis, acne, boils, inflammatory processes, frequent headaches and colds, then dairy products should be excluded from the diet, and in this recipe there are quite a lot of them. There is not enough fiber here in the form of greens or vegetables, but breakfast can turn out good.