Healthy Sandwiches
By Richard Free
()
About this ebook
Related to Healthy Sandwiches
Related ebooks
Homemade Salad Dressing Cookbook: 155 Healthy Homemade Salad Dressing Recipes, Vinaigrettes, Marinades And Sauces Rating: 0 out of 5 stars0 ratingsStir-Fry: 50 Essential Recipes for Today's Busy Cook Rating: 0 out of 5 stars0 ratingsHealthy Recipes Kids Dinners Rating: 0 out of 5 stars0 ratingsThe 50 Best Vegan Recipes: Tasty, fresh, and easy to make! Rating: 0 out of 5 stars0 ratingsEggs: Healthy & High Protein Packed - With Vitamins Rating: 0 out of 5 stars0 ratingsInstant Recipes in a Jar for Your Trips and Picnics: Recipes just Got Better with a Jar! Rating: 0 out of 5 stars0 ratingsNo-Meat Sandwiches - The Complete Compilation of Vegetarian Sandwich Filling Ideas Rating: 0 out of 5 stars0 ratingsSuper Smoothies for NutriBullet: More Than 75 Simple Recipes to Supercharge Your Health Rating: 0 out of 5 stars0 ratingsFood in Jars: From Jellies to Jams and Lunches to Desserts Rating: 0 out of 5 stars0 ratingsSpiralizer Cookbook: Exciting Spiralizer Recipes to Eat Better and Healthier Rating: 0 out of 5 stars0 ratingsThe Plant-Based Diet for Beginners: Easy&Delicious Diet Recipes for Weight Loss in a Healthy Way Rating: 0 out of 5 stars0 ratingsSandwiches!: More Than You've Ever Wanted to Know About Making and Eating America's Favorite Food Rating: 0 out of 5 stars0 ratingsSlow Cooker Chicken Recipes Rating: 4 out of 5 stars4/5The Power Bowl Recipe Book: 140 Nutrient-Rich Dishes for Mindful Eating Rating: 0 out of 5 stars0 ratingsThe Veginner's Cookbook: The Ultimate Starter Guide for New Vegans and the Veg-Curious Rating: 0 out of 5 stars0 ratingsParty Popcorn: 75 Creative Recipes for Everyone's Favorite Snack Rating: 3 out of 5 stars3/5Keto Diet For Beginners: Instant Pot Cookbook 90 Day Ketogenic Diet Weight Loss Plan Rating: 0 out of 5 stars0 ratingsIndian Paleo Kitchen: Top 25 Paleo Indian Recipes Rating: 0 out of 5 stars0 ratingsThe Organic Lunchbox: 125 Yummy, Quick, and Healthy Recipes for Kids Rating: 0 out of 5 stars0 ratingsThe Superfood Swap: The 4-Week Plan to Eat What You Crave Without the C.R.A.P. Rating: 0 out of 5 stars0 ratingsLearn to Cook 25 Southern Classics 3 Ways: Traditional, Contemporary, International Rating: 5 out of 5 stars5/5Paleo Cookbook for Two Everyday Delicious and Healthy Recipes! Rating: 0 out of 5 stars0 ratingsCampfire Cookery: Adventuresome Recipes and Other Curiosities for the Great Outdoors Rating: 5 out of 5 stars5/5The Accidental Paleo: Easy Vegetarian Recipes for a Paleo Lifestyle Rating: 0 out of 5 stars0 ratingsSeriously Good Salads: Creative Flavor Combinations for Nutritious, Satisfying Meals Rating: 4 out of 5 stars4/5The Mason Jar Cookbook: 80 Healthy and Portable Meals for breakfast, lunch and dinner Rating: 4 out of 5 stars4/5Mason Jar Salads and More: 50 Layered Lunches to Grab & Go Rating: 3 out of 5 stars3/520 Best Vegan Recipes Rating: 5 out of 5 stars5/5
Cooking, Food & Wine For You
Mediterranean Diet: A Complete Guide: 50 Quick and Easy Low Calorie High Protein Mediterranean Diet Recipes for Weight Loss Rating: 0 out of 5 stars0 ratingsThe Ultimate Mediterranean Cookbook Over 100 Delicious Recipes and Mediterranean Meal Plan Rating: 0 out of 5 stars0 ratingsQuick Start Guide to Carnivory + 21 Day Carnivore Diet Meal Plan Rating: 5 out of 5 stars5/5The Complete Medicinal Herbal: A Practical Guide to the Healing Properties of Herbs Rating: 4 out of 5 stars4/5The Plant-Based Cookbook: Vegan, Gluten-Free, Oil-Free Recipes for Lifelong Health Rating: 5 out of 5 stars5/5Eat Plants, B*tch: 91 Vegan Recipes That Will Blow Your Meat-Loving Mind Rating: 5 out of 5 stars5/5Korean Home Cooking: Classic and Modern Recipes Rating: 5 out of 5 stars5/5Mediterranean Diet: 70 Easy, Healthy Recipes Rating: 3 out of 5 stars3/5The Carnivore Code Cookbook: Reclaim Your Health, Strength, and Vitality with 100+ Delicious Recipes Rating: 0 out of 5 stars0 ratingsCooking at Home: More Than 1,000 Classic and Modern Recipes for Every Meal of the Day Rating: 5 out of 5 stars5/5From Crook to Cook: Platinum Recipes from Tha Boss Dogg's Kitchen Rating: 4 out of 5 stars4/5The Everything Macro Diet Cookbook: 300 Satisfying Recipes for Shedding Pounds and Gaining Lean Muscle Rating: 5 out of 5 stars5/5Taste of Home 201 Recipes You'll Make Forever: Classic Recipes for Today's Home Cooks Rating: 5 out of 5 stars5/5Cook Once Dinner Fix: Quick and Exciting Ways to Transform Tonight's Dinner into Tomorrow's Feast Rating: 5 out of 5 stars5/5The Flavor Equation: The Science of Great Cooking Explained in More Than 100 Essential Recipes Rating: 5 out of 5 stars5/5Taste of Home Instant Pot Cookbook: Savor 111 Must-have Recipes Made Easy in the Instant Pot Rating: 5 out of 5 stars5/5Small Apartment Hacks: 101 Ingenious DIY Solutions for Living, Organizing and Entertaining Rating: 5 out of 5 stars5/5Back to Eden Rating: 4 out of 5 stars4/5Salt, Fat, Acid, Heat: Mastering the Elements of Good Cooking Rating: 4 out of 5 stars4/5Ratio: The Simple Codes Behind the Craft of Everyday Cooking Rating: 4 out of 5 stars4/5Snoop Presents Goon with the Spoon Rating: 4 out of 5 stars4/5The Instant Pot® Meals in a Jar Cookbook: 50 Pre-Portioned, Perfectly Seasoned Pressure Cooker Recipes Rating: 4 out of 5 stars4/5The Tucci Table: Cooking With Family and Friends Rating: 5 out of 5 stars5/5
Reviews for Healthy Sandwiches
0 ratings0 reviews
Book preview
Healthy Sandwiches - Richard Free
Copyright © 2011 by Richard Free.
ISBN: Softcover 978-1-4568-8284-6
ISBN: ebook 9781499004243
All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the copyright owner.
To order additional copies of this book, contact:
Xlibris Corporation
1-800-618-969
www.xlibris.com.au
500545
Contents
Sandwiches with… .
Introduction
Equipment
Sandwich ‘Butters’
Avocado Sandwiches
Bacon Sandwiches
Boiled Egg Sandwiches
Bruschetta
Cheese Sandwiches
Chicken Sandwiches
Cottage Cheese Sandwiches
Fish Sandwiches
Ham Sandwiches
Hummus and Tahini Sandwiches
Lamb Sandwiches
Mince Sandwiches
Mushroom Sandwiches
Omelets and Scrambled Egg Sandwiches
Peanut Butter Sandwiches
Pork Sandwiches
Prawn, Shrimp and Crab Sandwiches
Roast Beef Sandwiches
Sausage Sandwiches
Smoked Fish Sandwiches
Steak Sandwiches
Tinned Fish Sandwiches
Toast, Grilled Tomato and a Topping!
Low fat cream, yoghurt or cottage cheese also go well with the following combinations
Sandwiches with… .
It was when I was in Dunedin, New Zealand, that I gained a respect for the humble sandwich.
Tired and hungry, I called into a café that made a huge range of sandwiches and selected an avocado, chicken and mushroom wrap.
The price seemed steep but the waiter pointed to a salad bar and told me the rest of the sandwich was up to me. I had a ball and picked up a new health habit.
All the sandwiches here go best with the addition of fresh vegetables and fruit either in the bread or on the side. It helps to slow down the release of sugars into the blood and quickly fills you up with fibre, vitamins and minerals.
It also makes the sandwich much more appealing!
Finally, these healthy extras enable you to convert a sandwich into a meal that can be broken down into smaller meals that can be spread over the day.
Healthy%20Sandwiches_Page_02_Image_0001.jpgIntroduction
This book is aimed at any person who needs to lose weight, keep weight off or control type 2 diabetes. I was diagnosed with ‘Type 2’ many years ago and since then have been saving some sandwich recipes and modifying others to suit my lifestyle
I also found the time to build in about half an hour of physical exercise into the day by building a small gym under the house.
As a teacher, not a cook, I like sandwiches with the addition of a good range of ingredients because of their portability.
I do like to cook and follow recipes but tend to leave that for the weekend or on some evenings. I especially like to make vegetable soups which are also great for healthy living.
Out of all the many cook books I have built up, the ones that a used the most are the short, quick and easy ones.
I have endeavored to make these user friendly and easy to follow.
The sandwiches are not intended for social gatherings or big family meals but are meant to be complete ‘quick meals’ for the busy person whose mind is on either work or ‘play!’
They can of course be made and used as easy family meals when nobody wants to cook.
I like to eat a sandwich at midday because the combination of carbohydrates from the bread, proteins from meat, cheese, eggs and cheese and vitamin C from a little fruit makes it a complete meal.
Rules
Healthy%20Sandwiches_Page_03_Image_0001.jpg1) Use whole meal or multigrain breads. They release sugars slowly into the blood.
2) Don’t cover the bread in butter! Use one of the vegetable oil spreads which contain a lot of healthy, cholesterol lowering fats.
3) Always include healthy ingredients like meat, cheese and vegetables with the bread. This helps to slow sugar release down.
4) Do not eat too much bread at one time.
5) Limit the amount of salt used to help keep blood pressure down.
6) When using shop purchased spreads always go for the reduced fat or sugar varieties.
7) Trim all fat from all meats before cooking and use paper towels to pat off fat from cooked meats.
Sandwich making
Make sandwiches as near to the time of eating as possible. I put all the ingredients into a plastic sandwich container that has many partitions in it he night beforehand store it in the fridge. The final sandwich can be assembled at whatever part of the school I am in the next day.
Types of Sandwiches
The fillings in the book can be used on bread or in bread, in sandwich wraps or on toast They can be spread on rolls and buns. Rolls and buns can even be hollowed out to add more ingredients. The many types of pita breads and tacos can also be used.
Healthy%20Sandwiches_Page_04_Image_0001.jpgEquipment
There is little need