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August: The Month for Sandwiches

By Staff | Aug 7, 2015

What’s your favorite sandwich? Some people like hot sandwiches and others prefer cold. Maybe you enjoy peanut butter and jelly, grilled cheese, a pita stuffed with tuna salad, or a veggie and cheese panini pressed in a grill. The options are endless. Sandwiches usually consist of bread with fillings, but some people use lettuce as the outer layer. Save some money by bringing a sandwich to work instead of going out to eat.

Create a Sandwich

Begin with a whole-grain base, such as whole-wheat bread, tortillas, pita bread or buns. Whole grains provide fiber, vitamins and minerals.

Add a spread to your bread if you like. Try some mustard, hummus, guacamole or light mayonnaise. Go easy on the butter or regular mayonnaise because these ingredients add calories without much nutritional value.

Add your favorite fillings. How about some chicken salad made with leftover grilled chicken? Choose lean proteins and compare the sodium values of deli meats using the Nutrition Facts labels.

Pile on the veggies and/or fruits. Add some spinach, cucumber and tomato slices, chopped onion or grated carrots. Try sliced bananas on a peanut butter sandwich. Add some dried cranberries to a chicken salad sandwich.

Want more inspiration? Visit www.ag.ndsu.edu/food and type “7 Steps to Creating a Sandwich” in the search box.

Freeze Some Sandwiches

To save time later, you can freeze sandwiches. However, some popular sandwich ingredients (eggs, jelly, tomatoes, pickles, onions, mayonnaise) do not freeze well. Sandwiches made with peanut butter, cooked meats (chicken, roast beef, turkey), shredded hard cheese (cheddar, Swiss) and canned meats (tuna, salmon) freeze well. Add fresh veggies and toppings right before eating.

Prepare the sandwiches and place them in zip-top bags.

Label the bags with the contents and date.

Freeze the sandwiches in a single layer on a tray.

Place the individual bags in a larger freezer bag and freeze.

Thaw the sandwiches in your refrigerator and enjoy!

Did you know?

Sandwiches have been around for centuries. Most people give John Montague, the fourth Earl of Sandwich, credit for naming our popular menu item in 1765. This busy man wanted an easy way to eat at his desk. By the early 1900s, sliced bread was made available in American bakeries, and this made sandwiches a portable meal.

Source: Linda Stradley; whatscookingamerica.net

Greek-style Roasted or Grilled Veggie Sandwich

2 small zucchini, sliced

2 red or green peppers, sliced

8 ounces fresh mushrooms, sliced

1 onion, sliced

1 Tbsp. olive or canola oil

2 Tbsp. balsamic vinegar (optional)

Salt, pepper (as desired)

4 whole-wheat pitas, tortillas or buns


Black olives, sliced (optional)

c. crumbled feta cheese (or your favorite shredded cheese)

Tzatziki sauce (see recipe) or your favorite salad dressing

Preheat oven to 400F. Rinse and prepare vegetables as noted and place in a bowl. Add oil and vinegar (if desired). Season with salt and pepper and toss well. Place in pan and roast for 20 minutes. Note: the vegetables can be prepared on a grill, using a grill pan (to avoid loss of vegetables through the grates). Grill until tender. If desired, warm bread in a microwave oven (for about 15 seconds) and stuff with lettuce, veggies, olives, cheese and dressing. If you prefer, you can add slices of grilled chicken to the sandwich when you assemble it.

Makes four servings. Each serving has 210 calories, 9 grams (g) fat, 9 g protein, 28 g carbohydrate, 5 g fiber and 350 milligrams (mg) sodium.

Tzatziki Sauce

1 c. plain, nonfat Greek yogurt

c. diced cucumber

1 Tbsp. lemon juice

1 garlic clove, minced

1 Tbsp. fresh dill, chopped (or 1 tsp. dried dill)

Makes eight servings. Each serving has 20 calories, 0 g fat, 3 g protein, 2 g carbohydrate and 15 mg sodium.

SOURCE: Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

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