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Easy-to-make sandwiches to pack for lunch

sandwichesPhoto: Shutterstock

It might take a little more effort to prepare and bring your own food for lunch, but you’ll find it’s worth it, especially when considering the costs and the beneficial effects it can have on your health.

Eating out three to five times a week can cost you anywhere from $1,500 to $2,500 each year, so cut down on these expenses by packing your own sandwich for lunch daily. These delicious sandwich recipes are easy to follow, with components that are good for your health!

Chickpea salad sandwich

•    2 cans of chickpeas, boiled and mashed
•    2 stalks of celery, diced
•    3 medium carrots, peeled, boiled and diced
•    3 scallions, diced
•    1/3 cup of hummus
•    Juice from 1 lemon
•    2 tablespoons of olive oil
•    1/2 teaspoon of garlic powder
•    Dash of paprika
•    Salt and pepper

Take the salad ingredients – chickpeas, carrots, scallions and celery – and mix them together with the lemon juice, olive oil, hummus, garlic powder, paprika, salt and pepper.

The mixture in itself would make a yummy salad, but you’ll find that it tastes even better on toast. Add in a few slices of avocado and lettuce to prevent the moisture in the salad from causing the toast to become soggy.

Alternatively, you can also replace the chickpeas with shredded chicken breast, for a chicken salad sandwich.

Health Benefits

High in fibre, chickpeas improve intestinal health, prevent constipation, and lower LDL cholesterol levels. It is also good food option for those looking to lose weight, as foods high in fibre help fill us up.

Green goddess chicken sandwiches

•    2 chicken breasts, grilled
•    1 teaspoon of salt
•    1 small clove of garlic (or 1/2 of a larger clove)
•    ½ cup fresh herbs (2 tablespoons each basil, chives, cilantro, and parsley)
•    1 avocado, peeled and pitted
•    7 ounces of Greek yogurt
•    1 tablespoon of honey
•    2 teaspoons of fresh lemon juice
•    2 teaspoons of white balsamic vinegar
•    ¼ teaspoon of ground white pepper
•    4 hamburger buns or sandwich rolls
•    1 cup of fresh baby spinach leaves

To prepare the green goddess sauce, pulse the garlic in a food processor until it is finely chopped. Then, add in the avocado, honey, yogurt, vinegar, lemon juice, ground white pepper, a teaspoon of salt and herbs. Process this mixture in the blender until it is well combined.

Spread the green goddess sauce on a bun, combine that with some grilled chicken and you’re good to go!

Health Benefits

Avocados are high in potassium, which help in the maintenance of healthy blood pressure levels.

Tofu burger

•    1 package of square, soft tofu
•    ¼ medium sweet onion, sauté and finely chopped
•    1/3 cup of Panko breadcrumbs
•    1 egg, beaten
•    1 teaspoon of soy sauce
•    1 tablespoon of sugar
•    1 tablespoon of rice vinegar
•    Dash of salt and pepper

Crumble the tofu and mix it together with the onions, egg, breadcrumbs, rice vinegar, soy sauce, sugar, salt and pepper. Divide the tofu mixture into parts and shape these into round patties, before cooking them in a lightly oiled pan over medium heat.

These tofu patties can be eaten with salad, over brown rice, or on a bun together with some lettuce and tomatoes.

Health Benefits

Besides being high in protein, tofu is reportedly good for lowering the risk of cardiovascular diseases. The calcium content in tofu is also helpful to combat against rheumatoid arthritis.

Making a double portion of these salads or fillings to have them as a side for dinner, or you can save the leftovers for a breakfast sandwich the next day!