How to make a healthy sandwich? PP recipes for sandwiches and toasts

Many people are skeptical about sandwiches because for them it is something very caloric. Of course, if you make a sandwich with fatty sausage and white bread every morning, it is easy to gain weight. In order not to deny yourself your favorite breakfast, you just need to learn how to choose the right ingredients.

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From what to make a healthy sandwich?

Bread

There is an opinion that black bread is better than white bread. There is truth in this, but if you carefully study the composition. When you buy bread, you should look not at the color, but at the flour from which it is made. White is baked from wheat flour, which is more caloric, unlike rye flour. This is why it is not liked by thinners. However, in the composition of inexpensive black bread often does not contain rye flour, which gives a dark color. The question arises: “Where does the dark color come from?” Such bread is simply dyed and instead of healthy, rich in vitamins and amino acids rye bread we get a harmful fake. And the ratio of wheat and rye flour in the composition of good white bread is 1:2, and black bread – 1:3. As you can see, the difference is small. It turns out that the color of the bread is not important at all, only the composition matters.

It is best to choose whole-grain bread without yeast. It is well digested by the body, activates the intestines and does not disrupt metabolic processes.

Sausage

In the composition of a good sausage should not be starch, vegetable substitutes and soy – it is often added to meat products to reduce the amount of meat in them. This is done to reduce the cost of production. It is good if the soy is natural, but often in sausages they add its genetically modified cheap analog. As a result, we buy not a meat product, but a meat-containing product. By the way, natural sausage can not be bright pink beautiful color. Attractive appearance indicates the presence of food additives that enhance taste, smell, color and give the desired consistency.

If you are not sure about the quality of the sausage, try replacing it with chicken breast. It takes 15-20 minutes to boil, but you can cook it yourself.

Cheese

We told you how to choose a good hard cheese, not a cheese product, in one of our previous articles.

For sandwiches you can use cottage cheese. This is a great alternative to butter, but less caloric. Look at the composition: milk, cream, salt, sourdough. A piece of bread with cottage cheese is a complete snack, and if you add a leaf of salad, vegetables and meat, you will get a great breakfast.

Vegetables

Vegetables will make any breakfast healthier. In sandwiches you can add cucumbers, tomatoes, lettuce, Peking cabbage, spinach and other “healthy”. In greens and vegetables there are practically no calories, for example, a cucumber is 95% water, and a tomato has only 20 kcal per 100 grams.

Delicious recipes for unusual and healthy toast

You can diversify breakfast with sandwiches with fish, mushrooms, eggs and even sweet fillings. Some options are not exactly budgetary, but useful, hearty and delicious.

Toast with avocado and poached egg

Totalcaloric value of the finished dish: 378 / 11 / 28,5 / 19,2

Ingredients:

Avocado – ½ pc;
bread (whole-grain bread without yeast) – 1 slice;
egg – 1 pc;
cucumber – a few slices;
salt, pepper, lemon juice.

Cooking method:

Toast bread on a dry skillet or in a toaster. Cut ripe soft avocado into two parts, take out the pit. Take half of the avocado, take out the flesh with a spoon and mash it with a fork to the consistency of a paste. Season with salt, pepper, a few drops of lemon juice and mix. Prepare poached egg: in boiling salted water use a spoon or a whisk to make a funnel and drop an egg in it. Let it “spin” for a couple of minutes and carefully remove with a slotted spoon. Spread avocado paste on the finished toast, put a couple of slices of fresh cucumber and cover with a poached egg.

Spinach toast

Totalcalories: 156 / 10 / 6.6 / 13.6

Ingredients:

Bread (whole-grain yeast-free) – 1 slice;
egg – 1 pc;
spinach – 2 zmeny;
salt.

Cooking method:

On a heated non-stick frying pan, place spinach leaves (the amount depends on how many toasts you go to make; for one sandwich it is enough to cover the entire surface of the pan with one layer of leaves). Fry for a couple minutes, stirring constantly, until the leaves lose their original shape and become soft. Add the egg to the spinach and continue to stir thoroughly. Once the egg starts to curdle, turn off the heat. Do not get carried away and fry to the state of scrambled eggs.
Salt the resulting mass and spread it on bread toasted on a dry griddle or in a toaster.

Toast with salmon

YIU of the ready dish: 173 / 8 / 10 / 13

Ingredients:

Bread (whole-grain yeast-free) – 1 slice;
cottage cheese – 2 tbsp. tbsp;
salmon – 2-3 slices;
cucumber – a few slices.

Cooking method:

Toast the bread on a griddle or in a toaster. Slice salmon and assemble the sandwich: bread – cottage cheese – salmon – cucumber. The cheese can be replaced with the avocado paste described in the recipe above.