by Heather Russell

Created on: July 18, 2011

Sometimes it seems as though lunch is the forgotten wasteland of the healthy meal.  Breakfasts can be made healthy and tasty with egg white omelets, fresh fruit, and oatmeal garnished with cinnamon and raisins, while recipes for delicious low-fat dinners abound.  However, that mainstay of lunch, the sandwich, seems to be ignored.  Making a low-fat sandwich more flavorful can seem daunting; what can you do without mayonnaise, delectable cheeses, and salty, processed lunchmeats?  Well, it turns out you can do plenty!  You’ll find that with a little out-of-the-box thinking, you can make your low-fat sandwich a tasty treat.

First, think about the greens you’re adding to your sandwich.  You’ve probably been limiting yourself to some boring wilted lettuce.  This, my friend, is a serious mistake.  Adding different vegetables is one of the best ways to punch up the flavor and add valuable nutrients to a healthy sandwich. Try swapping out your iceberg lettuce for a more earthy romaine or, if you’re feeling daring, a spicy arugula.  Hearty baby spinach leaves make for a super-nutritious addition; just keep in mind that spinach tends to be bland, so you’ll want to compensate in another area.

One of the downfalls of a low-fat sandwich is that it tends to be on the dry side, as the fat in mayo and cheeses adds moisture and a creamy texture.  However, many of us gag at the idea of slicing another under-ripe tomato onto our lunch.  Vegetables like cucumbers add a cool, crisp texture to your sandwich, while pickles pack a playful punch.  Sliced radishes or bell peppers weigh in at single-digit calories per serving, but add complex flavor and crunch to your healthy lunch.

Next, think about adding some fresh herbs and spices to your sandwich to make up for any flavor lost while switching to low-fat mayonnaise or reduced-fat cheeses.  You don’t have to limit yourself to salt or pepper; try a sprinkle of dried oregano, a dash of curry powder, or even some spicy chili powder.  If you’re feeling fancy, you can add a few fresh basil or cilantro leaves to give your sandwich a bistro feel.

Finally, if you need a real change, think about mixing up your sandwich fillings.  Add a low-fat coleslaw or relish to your sandwich for some great bulk and texture.  Scoop some sauerkraut onto a pastrami or corned beef sandwich, or make a traditional Thanksgiving sandwich by adding cranberry sauce to your turkey.  Sautéed mushrooms, caramelized onions, and cooked spinach with plenty of garlic all make for unexpected and delicious additions to an everyday sandwich.

Be flexible and creative in your thinking, and you’ll soon find yourself excited to eat healthy!

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