Toppings to Stay Tasteful and Trim
Even with the right bread, meat, and vegetables, a sauce can make or break a healthy sandwich. We are more apt to squeeze mayo or ranch onto our bread so that our sandwich doesn’t taste bland and reluctant to leave it dry just so we reach or maintain our desired weight. But flavor doesn’t have to be sacrificed in order to stay on track towards a healthy diet. These smart-choice toppings are filled with flavor and complement both your sandwich fillings and your dietary goals.
Salsa – This party topping is a great choice because, for those that do not load many vegetables between your slices of bread, salsa contains a variety of vegetables (and sometimes fruits). Not only is it low in calories and fat, it also is rich in Vitamin A, B6, C, and iron. Salsa is a good source of magnesium and potassium which helps maintain normal blood pressure. The tomatoes in the salsa contain lycopenes that help prevent prostate cancer and heart disease, however the tomatoes work their magic best if heated. Spicier salsas are recommended to slow down sandwich consumption and prevent over-snacking with your meal.
Parmesan Cheese – A sandwich should always replace provolone and American slices with Parmesan cheese because this cheese is loaded with flavor and skim on the calories (25 calories per tablespoon). Like other cheeses, Parmesan is rich in calcium and protein, but it’s also a strong source of phosphorus, which works with calcium in strengthening bones while maintaining healthy nerve impulses and normal kidney functions. Parmesan cheese is made with whole milk that contains fat-burning acids not found in 2% or skim milk. Sprinkle only a tablespoon onto your bread before toasting it in the oven to prevent over-fattening and over-flavoring your sandwich.
Hummus – This Mediterranean classic is as strong in flavor as it is in dietary benefits. Hummus is a great source of fiber, iron, and Vitamin C. It is trans-fat free, cholesterol free, and low in carbohydrates and calories (50-60 calories in 2 tablespoons). This spread is diabetes-friendly because it helps keep blood sugar levels from rising too rapidly. Hummus is best paired with raw vegetables because it matches up the protein count in meat and the meat-and-hummus pairing is hard on the digestive system.
Pesto – For flavor fans, this spread is a fun way to jazz up your sandwich nutritiously. Pesto has a variety of minerals including Vitamin A, E, and K, and it contributes to the protein count alongside the sandwich meat. The pine nuts and olive oil in pesto have monosaturated fats that carry out the other unwanted fats from your digestive system. Brush a thin layer of pesto onto your sandwich to avoid over consumption of monosaturated fats and overwhelming your tongue with its potency.
Make sure the product of choice isn’t loaded with sodium, sugar, or ingredients you can’t pronounce. Using more than two tablespoons of most of these toppings will increase the fat and calorie count of your sandwich. Don’t allow these healthy choices be your excuse to add other fatty fillers to your sandwich because every bite counts towards a healthy diet. But that doesn’t mean you can’t lick your fingers afterwords.
By Kaitlyn Wightman