Lighter, Healthier Sandwiches to Take To Work/School

Time to re-think what we take to work or school. Being ‘light’ does not
just mean cottage cheese or yogurt in a container. Today, I will try a few to give you some ideas. To make it work you should emphasize low-fat proteins such as chicken, turkey, tuna, beans or legumes to get top marks. Also try whole grain bread instead of white.

Try these for a week and you will feel better (if only mentally) and might try to make up your own light lunches.

Black Forest Ham And Argula Sandwiches

  • 1/2 tbsp. nonfat sour cream
  •  1/2 tbsp. nonfat cream cheese
  •  1/2 tbsp. honey mustard
  •  1/2 tbsp. each of chopped fresh dill and chopped fresh basil
  •  1/2 tbsp. chopped flat leaf parsley
  •  4 slices of whole grain or pumpernickel bread
  •  4 ounces sliced Black Forest Ham
  •  1 cup Arugula leaves
  •  4 tomatoes slices, 1/4′ thick

In a small bowl mix everything except the ham, tomato slices and arugula leaves. Spread half of this mixture on each of two slices of bread.

Assemble the ham, arugula and tomato slices. If taking in a baggy to work, add the tomato slices just before eating so they won’t become soggy. (just put in separate small baggy). If you don’t care for tomatoes, use cucumber slices instead. Nothing is written in stone.

White Bean And Roasted Garlic Pitas

Before even thinking about this one, have breath mints or mouth wash handy. Nothing is worse than trying to speak to someone who has eaten garlic for lunch and you haven’t. Trust me.

You can even use bottled peppers in water (not oil).

  • 1 head of garlic
  •  1 red bell pepper, seeded and cut in quarters
  •  1 yellow bell pepper, seeded and cut into quarters
  •  Pam spray
  •  1 19 oz. can of white kidney beans, drained and rinsed
  •  2 tbsp. lime juice
  •  sprinkling of salt and pepper
  •  2 cups of arugula leaves
  •  4 2-oz. pita breads, cut open

Heat oven to 400 degrees. Separate but do not peel the cloves of garlic. Place on a square of tin foil and add 1 tbsp. of water and seal tightly. Roast until very soft (45 minutes).

When cool enough to handle, squeeze the garlic out and set aside.

Place the beans, roasted garlic and lime juice in a processor for 10 seconds or until really smooth. Season with the salt and pepper.

Assemble the sandwiches, dividing the peppers, arugula and beans among the 4 pitas. This makes lunch for 2 hungary people or 4 lunches for kids.

Enjoy…..I’ll try a couple more soon…..


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