Sandwich show and tell

In response to this Men's Health article recently circulating the internet, KSBI Channel 52 Oklahoma City responded by asking me to come on set and make a few healthy sandwiches to inspire viewers.  Making lunch for yourself in the form of a sandwich is easy as long as you have done some grocery shopping and/ keep a well-stocked pantry.  Avoid falling into a PB&J-in-a-hurry rut by making a grocery list and sticking to it.  A few things to keep in mind:

1. Consider cutting back on caloric extras such as mayo, anything "toasted" and bacon as well as those sneaky "salad" sandwiches such as tuna, egg and chicken.
2. Choose whole wheat bread over white and look for 3 grams+ of fiber per slice. Or treat yourself to artisan bread from a local bread company. OKC friends - you must try Prairie Thunder's Wheat Berry, 5-Grain Levain and Prairie Harvest Levain.
3. Don't skimp on the veggies - they will fill you up without weighing you down (so cliche!)
4. Buy respectable lunch meat brands that don't contain fillers, gluten, artificial coloring or trans fats. My recommendation is Boar's Head as found at Kamp's, Crescent Market & Forward Foods in OKC.

The sandwiches featured on the show today all have less than roughly 500 calories (pictures are shown in yesterday's post):

Turkey, Brie and Chutney Sandwich 
2 slices of whole-grain bread
1 tablespoon of chutney, such as Major Grey's, divided and spread onto both slices of bread
3 slices of brie (or 2 slices of provolone)
2 oz. deli turkey breast (about 3-4 thin slices)
1-2 leaves lettuces, such as butter lettuce
5 slices of apple, thinly sliced, such as Pink Lady or Gala

Assemble, slice and serve! 

Note: Cut back on ~100 calories by making this an open faced sandwich as pictured below (with a quinoa salad).
Serves: 1

Hamcado Sandwich (Ham, Cheddar and Avocado)
2 slices of whole-grain bread
1 tablespoon of good quality dijon mustard, divided & spread onto both slices of bread
2 slices of cheddar cheese, thinly sliced and sized to fit your bread
2 oz. low-sodium deli ham (about 3-4 thin slices)
3-4 slices ripe avocado, thinly sliced
small handful of arugula, washed and spun dry

Assemble, slice and serve!

Note: when tomatoes are in season, consider adding a few slices. For an extra 17 calories, add a pickle for extra crunch. Side note: this sandwich could also be called a California Ham & Cheese because anytime I see avocado on a sandwich it seems to be associated with California (or Napa). Sigh! I could also call it Hubby's Hammy because my husband Michael never strays from a ham sandwich...ever.
Serves: 1

Spicy Horseradish Roast Beef Sandwich
2 slices of whole-grain bread
1 tablespoon light mayo mixed with 1 teaspoon of prepared horseradish, divided & spread onto both slices of bread
2 oz. roast beef, thinly sliced (about 3-4 thin slices)
small handful of baby spinach leaves, washed and spun dry
8 slices cucumber, thinly sliced rounds
1/8 small red onion, thinly sliced

Assemble, slice and serve!
Serves: 1

Veggie Pita
1 whole wheat pita, halved or something like Flatout brand Multi Grain flat bread  
2 tablespoons hummus, spread on inside of pita pocket or on both sides of flat bread
2 slices jarred roasted red pepper, patted dry
6 slices cucumber, thinly sliced rounds
2-3 slices feta (from a block)
1/8 small red onion, thinly sliced
6 kalamata olives, pitted and halved
4 artichoke heart quarters, patted dry and halved
handful of alfalfa sprouts, rinsed and spun dry

Assemble and serve!

Note: add any veggies you like.  Avocado in place of the feta would be a good substitute.
Serves: 1

In short: be an advocate for your own health and for those you feed.  Choose wisely when you dine out. Lastly, consider making your own and bringing it to work with you for a show & tell that will make your co-workers jealous!