Sandwiches should be made with 100 percent whole wheat or whole
grain bread with at least 3 grams of fiber per serving size as
listed on the product package. You can use loaf bread, pita
bread, English muffins, or tortillas.
brands of breads and crackers contain added sugars—avoid these if at all
possible. Try to find sugar-free bread products. Especially avoid those
that contain corn syrup or high fructose corn syrup. If you can’t find
sugar-free bread, choose those made with molasses or honey rather than
those made with other sweeteners.
Nature’s Own makes a line of 100 percent whole wheat loaf
bread and burger buns that are good.
Sandwiches are good for snacks, lunches, potlucks, and picnics.
There are some
recipes for chicken, tuna, turkey, and egg salads in
1 Lunches that can be served as a sandwich in Phase 2.
Peanut Butter and Jelly
The King of all
Two slices of whole
2 tablespoons natural
peanut butter (creamy or crunchy)*
(Polymer’s sweetened with Splenda is good)
Note on peanut
butter: If the peanut butter has too much oil on top, you can just pour
it off and stir. Does not need to be refrigerated. If you prefer to
refrigerate, stir well a few times until it gets firm so the oil will be
Peanut Butter and
2 slices of whole
grain bread, toasted
natural peanut butter (smooth or crunchy)
mayonnaise (low or no sugar)
1 very small
on one slice of bread and peanut butter on the other. Cover with sliced
bananas and put together.
Deli Meat Turkey or
Roast Beef Sandwich
Lean deli turkey or roast beef
Mustard or mayonnaise
This is a healthy,
protein-packed salad. It makes an excellent sandwich.
4 hardboiled eggs
reduced-fat cheddar cheese, shredded
mayonnaise (with no added sugars)
Finely chop the
eggs. Mix in the cheese slowly, one spoonful at a time. Add mustard and
mayonnaise, and stir well.
Basic Egg Salad with
cup mayonnaise (with no added sugars)
tablespoon Dijon mustard
cup finely chopped celery
teaspoon chopped chipotle chilies in adobo sauce
tablespoons chopped fresh chives or green onions
tablespoons chopped green or black olives
tablespoon chopped sun-dried tomatoes
tablespoon chopped fresh dill (or 1 teaspoon dried dill)
eggs roughly. In a large mixing bowl, using a wooden spoon, mix eggs
with mayonnaise, mustard, salt, and pepper. Stir in chopped celery.
Egg and Olive
Makes six generous sandwiches.
green olives with pimentos
teaspoon onion flakes
teaspoon Dijon mustard
tablespoons mayonnaise (approximately)
Seasoned salt (to taste)*
Finely dice eggs and olives. Add onion flakes and mustard. Season
lightly with seasoned salt. Mix with just enough mayonnaise to bind
ingredients. Chill overnight.
*Note: Try Jane’s Crazy Mixed Up Salt.
Chopped Egg and Onion Spread
Six servings @ 2 eggs per serving. From
12 hard boiled eggs
1 small onion, diced fine
1/3 cup olive oil
White pepper to taste
Chop the eggs and set aside. Sauté the onion in the oil until it starts to
brown. Add the onion and oil to the chopped eggs and mix well. Add
pepper to taste, and chill. Serve on toast or in pita bread.
You can also spread this on celery.
Tuna and Egg Salad
Recipe by MizFrog.
12-ounce can Fancy
White Albacore tuna (or use two 6-oz cans)
1/2 cup chopped
1/4 cup dill
4 hard boiled eggs,
1/2 cup mayonnaise
(more or less)
Nature’s Seasons (or salt and pepper to taste)
Rinse and drain
tuna. Put in bowl, and break into chunks with fork. Add remaining
ingredients and mix well. Serve on toasted whole wheat bread or in a
Recipe by MizFrog. I get a lot of recipe requests
for this when I take to a gathering.
3 cups (12 ounces) shredded cheddar cheese (reduced/low fat)
1/2 cup nonfat or low fat cottage cheese
4-ounce jar chopped pimentos
1/2 to 3/4 cup mayonnaise (low sugar or no sugar) to
1/2 cup dill pickle relish (can use sweet relish if
made with sugar substitute)
1/2 teaspoon black pepper (or more to taste)
Combine all ingredients and refrigerate until ready
2 slices whole
taste (low or no sugar)
Mustard to taste
Dash of dried dill
1 large tomato
1 red onion slice
1 slice low fat
cheese (any kind)
1/4 cup alfalfa
Mix mayo, mustard,
and dill. Spread on one slice of bread. Top with tomato, onion, cheese,
and sprouts if using. Top with remaining slice of bread.
Turkey Wrap Ole'
Makes 2 wraps (2 servings). From
Whether just a snack or a quick meal, these wraps will stop the hunger
pangs. Add some sliced cheese, too, if you wish. Quick and Easy.
6 oz. sliced deli turkey breast
1/2 cup chunky salsa
2 whole grain or 100% whole wheat tortillas
Sliced low fat cheese (optional)
Place 3 oz. turkey and 1/4 cup salsa down
center of each tortilla. Top with cheese, if using. Fold tortilla around
Lima Bean and
1 large can (14 to
16 oz) lima (butter) beans, drained
1/4 cup smoked
nuts (almonds, walnuts, or pecans) with no added sugars
Olive oil (mild)
finely chopped pimento pieces
Salt to taste
Place nuts and
several teaspoons of olive oil in food processor and grind to a very
fine paste. Add lima beans and a dash of garlic powder. Pulse until
nicely combined. Add a bit more olive oil if needed. Place in a bowl,
add diced pimento, and stir well.
Chill and use with crackers or as a sandwich or pita filling.
2 slices whole wheat
2 cheese slices, any
kind, can use low fat
Butter or trans fat
Put cheese in the
between the bread. Melt the butter or margarine in small skillet. Fry
the sandwich until cheese is melted and bread is browned. Also good with
a thin slice of onion on the cheese.
One medium Vidalia
or other sweet onion
1/2 cup barbecue sauce
with no added sugars
Slice onion and
separate into rings. Cook onion in the sauce until soft and limp (15
minutes more or less). Scoop into a whole grain roll.
Quick Lunch or Snack
1 whole grain pita (high in fiber, no added sugars)
Part-skim mozzarella cheese (shredded)
Top the pita with some olive oil, then the tomato slices and the
cheese. Bake in toaster oven until hot and cheese is melted. Cut into
four wedges before serving.
English Muffin Mini
Whole wheat, high fiber English muffins
Pasta sauce (with no added sugars)
fat shredded mozzarella cheese
Toppings (veggies such as peppers, onions, mushrooms, black olives,
Top English muffins with sauce, toppings, and cheese. Bake on a
cookie sheet at 375 degrees.
These mini-pizzas are perfect for quick lunches, after-school
snacks, or any time you need to feed a hungry group of kids. They can
prepare the pizzas themselves with the toppings they like.
Stock up on English muffins and shredded mozzarella cheese and
freeze them. Purchase extra jars of sauce when they're on sale so you
can put these pizzas together anytime.
Four quick lunches
using whole grain or 100% whole wheat tortillas
If you eat lunch
at home, or have access to a microwave and fridge at work, these make a
good, quick lunch.
1. Place tortilla
on a cookie sheet, spread with refried beans, sprinkle with low fat
grated cheese, and heat until cheese is melted. Serve with chopped
tomatoes, minced raw veggies, and salsa.
2. Make low fat
whole wheat tortilla chips. Preheat oven to 350 degrees. Brush tortillas
with extra virgin olive oil or canola oil, sprinkle with your favorite
seasonings, and toast in the oven until crisp and very slightly browned.
Serve with salsa, guacamole, hummus, or with bean soup.
3. To make
quesadillas, warm tortilla to soften on a hot griddle. Sprinkle one half
with grated or sliced low fat cheese. Fold over and heat until cheese is
melted. Turn over if desired, during cooking. Optional: You can add some
cooked veggies (leftover roasted veggies, such bell peppers and onions,
4. Make a tortilla
pizza with low fat Monterey jack cheese, spicy bean dip, diced green
chilies, fresh cilantro, and sour cream.
Chickpea and Onion
1 can chick peas, drained
1 small or medium onion, chopped
Mustard to taste
Relish to taste (optional, use sugar free)
Whole grain bread (Rye is great with this)
Cut up onion into small pieces Throw everything together in bowl.
Mash up chick peas, onion, mustard, relish with fork. Spread on
Tasty, easy to
make, and perfect for snacking.
cucumber (or 1/2 English cucumber)
¼ package (2 oz)
softened cream cheese
3 tablespoons of
1/2 teaspoon onion
Peel the cucumber
and chop finely. Mix the chopped cucumber with the cream cheese,
horseradish, and onion salt.
softened butter or soft trans fat free margarine on each slice of bread
before adding the cucumber mix.
1 (6-oz.) can boneless, skinless salmon, drained and flaked
1/2 cup peeled, chopped cucumber
3 tablespoons plain yogurt
1 tablespoon lemon juice
4 100 percent whole wheat sandwich buns*
2 tablespoons trans fat free margarine (Brummel & Brown
Small pieces lettuce
Combine salmon, cucumber, yogurt, and lemon juice in small
bowl. Spread thin layer of margarine on cut sides of whole grain,
sugar-free sandwich buns and
line with lettuce. Fill with salmon mixture.
One serving. From
Dr. Weil’s Recipe of the Day e-mail: Monte Cristo sandwiches are
traditionally made with white bread filled with ham, turkey and cheese,
dipped in egg, fried and served with sour cream and jam. Ours is a much
healthier version using leftover or canned salmon. Start to finish: 15
2 slices whole
4 ounces cooked or
Flatten the bread
slices as much as you can with a rolling pin.
Mash the salmon
and salsa together in a bowl. If the salmon is cold, heat the mixture in
the microwave for 1 minute to take off the chill. Make a sandwich of the
bread with the salmon mixture in the middle.
Beat the egg in a
bowl and pour into a saucer. Dip the sandwich in the egg so that both
sides are coated. Fry the sandwich on a nonstick pan over medium heat
for about 5 minutes, turning half way to brown both sides. Serve with
additional salsa if you like.
Chicken Salad in Pita
2 whole grain pita breads, cut into wedges
2 tablespoons mayonnaise (low or no sugar)
1 teaspoon finely chopped green onion
dash lemon juice
dash ground black pepper
6 oz. pkg.) Oven Roasted Chicken Breast Cuts
1 cup red or green seedless grapes (optional)
Mix mayo, green
onion, lemon juice, and pepper. Add chicken breast cuts; stir to coat. Serve
in pita bread with grapes on the side.
Note: You could use 6
ounces of leftover grilled chicken from dinner.
Tip: For best
quality, store unwashed grapes in a sealable plastic bag in the
refrigerator. Wash grapes and blot dry with paper towels just before
Makes five sandwiches. Recipe from Cooking
3 cups chopped roasted skinless, boneless
chicken breasts (about 3/4 pound)
1/3 cup chopped green onions
1/4 cup chopped smoked almonds
1/4 cup plain fat-free yogurt
1/4 cup sugar free mayonnaise
1 teaspoon chopped fresh rosemary
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
10 slices whole-grain bread
Combine first 9 ingredients (all except bread),
stirring well. Spread about 2/3 cup of chicken mixture over each of 5
bread slices, and top with remaining bread slices. Cut sandwiches
diagonally in half.
slices whole grain bread
slices ripe tomato
leaves of lettuce
Pickle slices (not sweet pickles)
Toast the 2 slices of bread, and spread the mayo on both of the slices.
Put lettuce, tomato, and pickle slices between the slices.
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