If the word sandwich conjures up uninspired slices of bread containing equally boring leftovers, you’re approaching it completely wrong. By using some super-nutritious, dense plant-based ingredients instead, you can turn an ordinary sandwich into a healthy meal that’s full of vitamins and antioxidants, filling fiber, and immune-boosting compounds, and yet pleases your taste buds. Sandwiches can remind us that “nutritious” can mean “tasty”.
Add one of these seven ingredients: Hummus, eggplant, mushrooms, onions, cucumbers, sprouts and mustard make every normal Sammy a virtual powerhouse of nutrition. Ryan D. Andrews, RD, Principal Nutritionist at Precision Nutrition of Massachusetts, says the best strategy is to mix it up and add healthy foods that are bursting with color. “Dietary diversity is good for our health and the health of the planet. People can get stuck in a rut including the same two things [in their sandwhich] over and over. Turn in colorful options to get more variety. “
Eating plant-based foods is good for our health as it provides us with a wide variety of different nutrients. It starts with the bread (see number 7 for your best choices) and then every other layer in your pile, from the spread to the pickle, can give a boost to your lunch and your health. Here are foods to add to your next lunch to make the meal tougher for you.
7 Superfoods To Add To Your Sandwich To Make It A Diet Powerhouse
1. Hummus
In its simplest form, the dip contains chickpeas, tahini, and garlic, all of which are great for you. “Chickpeas are full of various nutrients, vitamins, minerals, and protein fiber,” says Andrews. Numerous studies point to the health benefits of legumes, and when study participants swapped red meat and ate chickpeas instead, it helps control type 2 diabetes. Meanwhile, other studies show that a diet rich in legumes helps lower cholesterol and lower the risk of cardiovascular disease. “People who consume more legumes tend to have a lower risk of developing chronic diseases,” he adds. So it’s a good idea to include more of these in your diet.
Sesame seeds, the basis of tahini, are full of heart-healthy fatty acids, proteins, and offer health benefits that research has shown has been linked to lowering the risk of certain types of cancer. One study found that the active ingredient sesamin protects your cells from what scientists call “stretch injuries”, which stretch the membrane and cause the cells to die. By now, garlic has been known for centuries to boost immunity and help the body fight off bacterial infections, detoxify the body and, according to research, rid it of toxins, even lead poisoning.
The best? “Hummus tastes good and goes well with many vegetables on sandwiches,” says Andrews. “For most people, it’s going to be a pretty healthy option.” One note: this is not a good choice for those on a low FODMAP diet.
2. Eggplant
Known as the “King of the Vegetables,” the eggplant is a profitable addition to your stack, although technically it is a fruit. No matter what you call it, eggplants are a nutrient-dense food that provides vitamins and minerals, as well as 3 grams of fiber per cup. Eggplant skin in particular provides polyphenolic anthocyanin antioxidants, says Kelly Jones RD, founder of Student Athlete Nutrition near Philadelphia.
“Eggplants can help protect DNA and more recently it has been found to be cardioprotective.” You should cook eggplants before adding them to your sandwich. Jones recommends sautéing diced eggplants with garlic, olive, or avocado oil and herbs. Aside from using eggplant with the toppings listed here, “a lot of people enjoy a breaded eggplant sandwich with marinara and plant-based cheese,” she says. But when you go that route, “keep it more nutritious with whole grain bread crumbs and lighter by baking instead of frying,” she says.
3. Mushrooms
Mushrooms are another highly nutritious sandwich topping. “Mushrooms provide the important antioxidant selenium, which helps the body neutralize free radicals,” says Jones. Each strain of mushroom available appears to have different phytochemical antioxidants, and therefore added benefits, she adds, making a mushroom blend (including reishi, turkey tail, and maitake) a great way to boost immunity. Researchers have even studied the immunological potency of 5 large mushrooms to improve cancer patient survival.
As if that wasn’t enough, certain mushrooms like cordyceps for example offer adaptogens, or compounds that can aid the body’s response to stress. Finally, when UV-treated, mushrooms are also a good source of vitamin D, an essential vitamin that most Americans are deficient in.
4. Onions
Onions are a great source of vitamin C and also support immune system health as well as the microbiome, says Jones. While antibacterial properties have been known for decades, a recent study even looked at how the antibacterial properties of onions compare to those of antibiotics. When it comes to supporting your gut health, and especially the microbiome, “onions have a powerful prebiotic component that supports good gut bacteria – which affects everything from immune health to mood,” says Jones.
One caveat: “Onions can be problematic for people with IBS who respond well to low-FODMAP diets. However, if you enjoy the taste, you can sauté in oil, remove the onion and use this oil to cook other foods or drizzle it into your sandwich to improve the taste. “
5. Cucumber
Fermented cucumbers can nourish the gut microbiome and help grow healthy gut bacteria that reduce inflammation, and aid a variety of other healthy processes in the body. But check your pickle jar, Andrews warns, as not all cucumbers are cultivated or fermented. “Adding some fermented foods to the diet can help support overall gut health, which has all of these various beneficial effects on the whole body.”
Find fermented cucumbers in the refrigerated section of your grocery store. Most cucumbers are not fermented, but made by adding vinegar and salt. Either way, cucumbers are high in sodium. So if you’re sensitive to salt overload, you might want to limit your intake, he says. As for the fermented variety, you should know that fermented foods contain tyramine and can be sensitive to migraineurs and those taking certain medications.
6. Mustard
What we commonly refer to as “mustard” is the flavoring made from mustard seeds, vinegar and some other spices or ingredients. Mustard seeds have a number of benefits, including anti-inflammatory properties. Mustard usually contains turmeric. “Mustard is the delivery system for turmeric in America,” says Andrews. Turmeric contains curcumin. Mustard is low in calories and offers a few nutrients like calcium, phosphorus, and selenium. As with cucumbers, mustard can be high in sodium, so be aware of how much you are adding to your sandwich if this is a concern.
7. Sprouts and sprouted bread
The best choice for any sandwich is to start with bread with sprouted grains, such as Ezekiel bread, a sprouted bread made from whole grains and legumes that have sprouted or have started to sprout.
Adding sprouts to your sandwich is another healthy way to absorb powerful nutrients with every bite. Sprouts are nutritional powerhouses and can contribute to a healthy weight, well-controlled blood sugar, and gut. Because sprouts pose a higher risk of contamination compared to many other foods, it is important to look for sprouts from reputable sellers and be aware of whether to stay away from them if, for example, you are pregnant.
Sprouts also reduce the effectiveness of “antinutrients,” which are the phytochemicals that plants produce to prevent animals, including humans, from eating them. Antinutrients reduce the absorption of other nutrients in the digestive system. Sprouting, fermenting, or soaking all work to turn off these antinutrients in foods like legumes and increase the nutritional value of the foods you eat.
Bottom Line: Make your sandwich a nutritional powerhouse by adding superfoods
The old drab fillings no longer do it when it comes to a sandwich. Start with sprouted bread, then add these other superfoods to your stack to turn yesterday’s leftovers into a healthy powerhouse.
