Want to build a better-for-you sandwich? (I am gearing up to be guest on a local Chicago station, WGN-TV, talking about this very thing at 11:15 AM today. Tune in, if you can.) The good thing about sandwiches is you can eat them at any time of day – morning, noon or night. Whether you have a hankering for lean meat with veggies, tuna salad with melted cheese or a purely veggie combo, sandwiches offer so many tasty eating opportunities. If you have a favorite sandwich you want to share with the world, enter it in America’s Better Sandwich Contest*. Today is the last day to enter here!
If I was an architect, I’d think about the materials that I need for this sandwich building – good bread is a must! I look for a few criteria when scouring the bread aisle for good finds:
- Made with WHOLE grains
- 3 grams or more of fiber per slice or sandwich thin
- Zero grams of Trans Fat or cholesterol
- No High Fructose Corn Syrup
I am often asked, how much fiber is necessary to eat every day? Aim for 25-38 grams of fiber and 48 grams of whole grains every day. Bread is a good way to get both fiber and whole grains – a slice of 100% whole grain bread like Brownberry® 100% Whole Wheat Bread, has 22 grams of whole grains per slice. If you are using two slices of this bread for your sandwiches that’s 44 grams of whole grains right there. I am big fan of Brownberry® Sandwich Thins® Rolls as they are a delicious way to incorporate whole grains into your diet and only have 100 calories each. Plus, they are an excellent source of fiber.
Here is a tasty and jazzy sandwich to try today. (You can grill it, too!)
Apple and Chipotle Cheddar Sandwich
2 slices Brownberry® Health Nut bread
1 Tablespoon chipotle mustard
¼ medium apple, thinly sliced
1 ounce cheddar cheese, thinly sliced
1 Romaine lettuce leaf
Lay the bread slices out and schmear them with chipotle mustard. Top a slice with apples, cheese and lettuce. Place the other slice of bread on top to make a sandwich. Slice it in half and enjoy.
Nutrition Information (per sandwich): Calories: 271, Total Fat: 11 g, Saturated Fat: 6g, Trans Fat: 0 g, Cholesterol: 29 mg, Sodium: 561 mg, Carbohydrate: 28 g, Dietary Fiber: 5 g, Sugars: 7 g, Protein: 15 g
*Disclosure: I am a proud spokesperson for Brownberry Bread America’s Better Sandwich Contest.
Enjoy eating simply,