5 Delicious Plant- Forward Sandwiches
We are well into summer and if that includes packing up sandwiches for the beach, a day at the lake, hiking a gorgeous trail, or serving lunch at home- you’re probably looking for some new ideas beyond ham & cheese. Here are five easy plant-forward sandwiches that will satisfy your taste buds this summer and make you rethink your basic ham & cheese. (& they make excellent school lunches for the shift of seasons in the fall):
Zesty Veggie: Wheat bread, zesty mayo, sliced red peppers, arugula, avocado, red onion slices, pepper jack cheese
(zesty mayo- buy your own or mix mayo with some cayenne pepper, paprika, lime juice, salt and pepper, or try mixing mayo with a few dashes of hot sauce and sesame oil. Arugula adds a peppery flavor to help make this sandwich “zesty” but spinach also works)
2. Pesto Veggie: Ciabatta roll, baby greens, mozzarella slices, seared zucchini or eggplant, tomato slices
(I love to make this a panini- and slice the zucchini or eggplant first, drizzle with olive oil, salt and garlic powder and let cook while assembling the other ingredients, then put the whole sandwich on a panini press- or make it on a cast iron skillet and put a heavy pan on top to press it)
3. Mediterranean Pocket: Whole wheat pita bread, sun-dried tomatoes, hummus, (or sun-dried tomato infused hummus) avocado, roasted red peppers, cucumber slices, olive slices, sliced red onion, feta cheese
4. Classic Hummus: Sourdough bread, your favorite hummus flavor, tomato, sliced dill pickles, provolone cheese, lettuce, sprouts, avocado
5. White Bean- Avocado Mash: Whole Wheat bread, white bean spread (mashed Cannellini beans with avocado, salt, pepper, garlic power and lemon juice), provolone cheese, thinly sliced cucumbers, romaine lettuce and pickled red onion
Why my family avoids deli meats/ eats them sparingly, and why you might want to:
According to the MD Anderson Cancer Center, processed meats increase your cancer risk. They’re preserved by smoking, salting, curing and/ or adding chemical preservatives. Unfortunately, this is true not just for ultra-processed meats like hotdogs, salami and pepperoni, but also for deli meats such as roast beef and turkey.
And, meats labeled “nitrate-free,” or “uncured” aren’t any better. Some food manufacturers add nitrites however they can be converted to nitrosamines, which are carcinogenic. Other times, celery powder or celery juice are listed as additives, but while they appear healthier, being derived from ground celery seeds, they contain naturally high levels of nitrates. So, our family considers these meats a “sometimes” food, not routine sandwich fillings.
Which of these sandwiches if your favorite? Or- do you have a favorite veggie sandwich idea to share? Please leave a note in the comments!