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
Avoid
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
