I love sandwiches, especially this veggie sandwich, because they are tasty, convenient, and perfect for the lunch bag. They can also be super nutritious; that is if you opt out of the traditional not so healthy cold cuts. Deli meat, even if 97% fat-free, can be loaded with unhealthy preservatives and additives, such as nitrates. Studies show that individuals who regularly consume red meat cold cuts that contain nitrates have an increased risk of developing cancer, heart disease, and diabetes.
Researchers at Harvard found that processed meats, like cold cuts, contain up to four times more sodium and other preservatives than a piece of steak. To lower your risk and promote good health look for organic, nitrate-free, or whole-cuts of meat. Better yet, save yourself the hassle and opt for super delicious veggie versions like this Greek-style veggie sandwich, portobello melt, or avocado and black bean burrito.
This veggie sandwich is 100% free of processed meats, low in calories, high in fiber, and loaded with an array of health-promoting vitamins and minerals.
Greek-Style Veggie Sandwich
makes 1 serving
3 tablespoons hummus
2 tablespoons crumbled feta cheese
2 slices whole grain bread
3 tablespoons grated carrot
5 slices thinly sliced cucumber
red onion and lettuce leaves
In a small bowl, mix together feta and hummus. Spread hummus on both slices of bread. Add carrots, cucumber, red onion slices, and lettuce to make a wonderful veggie sandwich. Cut in half and serve.
Nutrition facts per serving: 275 calories, 10 g total fat, 599 mg sodium, 38 g total carbohydrates, 7 g fiber, 11 g protein
BALANCE IT OUT: This veggie sandwich goes great with a cup of soup, a salad, or a piece of fruit. You can also just eat half the sandwich for a nutritious snack of only 138 calories.
"You can never learn less, you can only learn more. The reason I know so much is because I have made so many mistakes." - Buckminster Fuller