subject: Back-to-school Nutrition Tips - Building A Healthier Sandwich [print this page] Sandwiches are a staple in many school lunches. Day in and day out, kids are chowing down on this star of the school lunch box!
Especially since this is such a consistent part of our children's nutrition, it would benefit them greatly if we could make the sandwich healthier, yes?
Too often, the usual sandwich ingredients consist of preserved, toxic meats, processed cheeses, processed refined breads, and condiments loaded with high fructose corn syrup, sugar, artificial colors, and polyunsaturated oils and trans fats. Ick.
Let's talk about bread.
It was the introduction of baker's yeast that propelled the modern sandwich to its current level of popularity. As compared to "old style" breads like sourdough and slow-rise that are generally pretty hard for sandwiches, the baker's yeast makes bread softer, the way we've grown accustomed to.
We'd have a lot of broken teeth otherwise!
As usual, there's a blessing and a curse with our so-called 'advances' in nutrition. The baker's yeast allows for a a quick-rise bread that's ready faster. That's nice. But, this quickness results in the phytates in the whole grains not being neutralized properly. That's the inherent problem with conventionally prepared grains in the first place, whether we're talking about whole grains or refined grains and flour.
Then, add to that, the other toxic ingredients in conventional breads - preservatives, dough conditioners, artificial ingredients, sugars, high fructose corn syrup. Trouble's brewin'.
The good news is that there are some alternative bread choices that are definitely healthier. Most are still made with brewer's yeast, but at least the grains are first allowed to sprout. You can usually find these in the freezer section of grocery stores. Real sourdough bread is another good option.
We also like to use sprouted wraps even more so than breads. It's not just a "lunch thing", either. We use them for breakfast wraps and at dinner time. I even bake them once in awhile for homemade "tortilla chips".
Pita bread is an acceptable option, since it isn't made with yeast. But, the dough hasn't been allowed to sour, so it's not the choice for those with grain sensitivities.
Now, how about those sandwich fillings and all the extras?
Are your kids "meat people" at lunchtime? If so, a great choice is to use fresh meats and meat that has been roasted, baked, braised or slow-cooked... perhaps even left overs from dinner. If your kids love their deli meats, definitely consider upgrading to "clean" meats from free-range or grass-fed livestock that lack the hormones, antibiotics, nitrates/nitrites and other preservatives. Many of these are known carcinogens.
You've also got some meat 'salad' options like chicken or turkey salad, and tuna salad (although tuna tends to bioaccumulate mercury more than deep, cold water fish, like wild salmon). Opt for homemade mayonnaise or a brand made with real, clean ingredients.
Have you ever tried spreading the bread with mashed avocado? Equally as yummy! Add some sprouts... perfect!
Basic Homemade Mayonnaise:
To make 1 and 1/2 cups...
1 whole egg at room temperature
1 egg yolk at room temperature
1 tsp Dijon or other favorite mustard
1.5 tbsp lemon juice
3/4 - 1 cup extra virgin olive oil (or sunflower oil, if you think the olive oil taste is too strong)
a generous pinch of sea salt
In your food processor or Vitamix, place egg, egg yolk, mustard salt and lemon juice - process until well blended (approx. 30 seconds). Add the oil drop by drop with the motor running. Taste and check seasoning. You might choose to add more salt or lemon juice.
For variations on your mayo, you could add fresh herbs or onions or cayenne pepper, or whatever floats your mayo boat!
The meat loaf sandwich is another fun option for those meat-eating kids. It's certainly adds a home-cooked feel to the lunch box!
Don't feel like you always have to pack meat in the sandwich. You can also use healthy natural nut butters, like almond or cashew butter with naturally sweetened jam, apricot butter or raw honey. Or, skip the sweets altogether and just use something like bananas. One of our kids' favorites is banana "tacos". I just spread some almond butter on a sprouted wrap, add some bananas sliced lengthwise, and roll them up. They're a hit with our kids... and with me when I'm in a rush to make lunch!
Another idea is to make veggie sandwiches with whatever fresh (or roasted) vegetables your kids like - add some homemade cream cheese and, voila! Yummy and a nice change. Don't forget to add fresh sprouts for a heaping dose of health. Raw cheese sandwiches are a good option every so often, too. Spread your healthy bread choice with real butter or your homemade mayonnaise and some raw cheddar or Monterey Jack cheese.
Moving beyond bread, you've got even more options to add variety: wraps, roll-ups, pita sandwiches... oh my!
One that might make heads turn in your kids' classroom is the pita bread falafel sandwich: falafel with tahini sauce and thinly sliced cucumber and tomato.
Don't forget about all the options for spreads, preferably your healthier homemade versions: guacamole/avocado spread, cream cheese and mayo varieties, and traditional condiments that lack high fructose corn syrup and artificial ingredients.
Serve up those sandwiches with fresh veggies and maybe some fruit. Need more? Homemade trail mix, homemade 'health' bars and even the occasional homemade cookies are healthier options than packaged, processed lunch foods, snacks and desserts.
