Summery sandwiches 101

Summer is here, which means picnics and fun at the beach. Full your baskets with some awesome sarmies.

by: Runner's World magazine December 2007 | 09 Nov 2009

The Perfect Sandwich: Filler ideas

Replacements for butter or margarine:

  • Choose a low fat or medium fat spread such as the Flora Light or Extra Light spread, Canola light margarine or Olive oil light margarine. (Yes, a tub margarine is better than butter while a block type margarine is worse than butter)
  • Use low fat or fat free smooth cottage cheese instead of margarine to moisten your sandwich.
  • Mustard, low fat mayonnaise or oil-free salad dressings can also replace the need for margarine especially for meat, chicken, tuna or egg sandwiches.
  • Pickles or chutney are great for cheese sandwiches.

  • Vegetarian
  • Sandwich spread with lettuce and tomato
  • Peck's vegetarian spread or peanut butter
  • Mashed banana (add marmite on top or sprinkling of cinnamon)
  • Tinned asparagus with lettuce and dash of trim mayonnaise
  • Sliced tomato (raw or cooked) with fresh basil leaves and one teaspoon of basil pesto
  • Tofu with slices of tomato and fresh basil leaves
  • Mashed avocado with lemon juice and black pepper, stretch out the avocado by adding some fat free cottage cheese
  • Make a salsa with chopped avocado, onion, chives and tomato and seasoning

  • Cheese
  • Fat-free or low-fat cottage cheese, add pickles or some chilli jam or mixed with finely chopped spring onions, walnuts and   celery.
  • Low fat crumbly cottage cheese with chopped dried apricots and 1 teaspoon of sunflower seeds or with banana slices and Grated extra mature cheddar cheese or Parmesan cheese with mango pickle, cucumber slices and fresh coriander leaves. A strongly flavoured cheese is also delicious with a teaspoon of basil pesto sauce and fresh tomato slices.

  • Fish, Poultry or Meat
  • Anchovy or fish paste, delicious with fresh slices of tomato and fresh coriander
  • Chicken breast (regular or smoked) diced with fresh parsley and a low fat mayonnaise, add few slices of mango or sundried tomato for variety
  • Parma ham with rocket lettuce leaves and sliced cherry tomatoes
  • Leftover savoury lean mince or eggs scrambled in a non-stick frying pan
  • Tinned Tuna, chopped onion and gherkins with trim mayonnaise and plain fat-free yoghurt mixed together. Serve with salted lemon.
  • Smoked snoek or angel fish flaked into cottage cheese and drizzled with lemon juice.

  • Low fat or fat free condiments
    Tomato sauce, chutney, HP sauce, Worcestershire sauce, Tabasco, salsa, chili sauce, piccalilli, relish, sweet & sour sauce, mustard, pickles pickled in vinegar e.g. gherkins, pickled onions, peppadews, balsamic vinegar, fruit flavoured vinegar's, apple or mint sauce or jelly, cranberry jelly

  • Anything made with regular mayonnaise
  • Where there is more than one filler such as cheese and cold meats
  • Pates
  • Liver spread
  • Processed or fatty meats such as salami and polony
  • Butter and hard margarine's
  • Regular bacon

  • Recipes to try with sandwiches

    Avocado and Roquefort toasted sandwiches

    Calamari and coriander open sandwiches

    New-style egg sandwiches

    Italian open sandwiches

    Deli sandwiches


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