Healthy Sandwiches

By Richard Free

Richard Free is a Special Needs High School Teacher based in Queensland. He works mainly in the area of Science and has four books on Maths and one on Astronomy already published. After being diagnosed as a Type 2 Diabetic with Macular Degeneration he put together a large collection of sandwiches that are mainly low in fat and contain slow release carbohydrates. This makes them ideal for a quick fix in the middle of a workday or even as a complete meal at other times. The amounts of each ingredient can be varied to suit individual preferences as can the types of breads used. For the diabetic it will be best to stick with multigrain breads. The best thing with sandwiches of course is that they can be banged together on the spot or prepared the day. It is not a cookbook but a resource for snack ideas for someone with a busy lifestyle or someone in a family who wants to cater for their own needs. I hope you enjoy the choices.

• Language: English
• Publisher: Xlibris AU
• Release date: Mar 30, 2011
• ISBN: 9781499004243

Book preview

cover.jpg

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.

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Introduction

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

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1) 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.

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Equipment

There is little need