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Kristina Pišniukaitė-Šimkienė, food blogger and author of a recipe book, shares simple healthy food recipes. Both parents and children will enjoy the sandwiches made according to them.
Although we traditionally imagine a sandwich as a combination of bread, butter, and sausage or cheese, the food blogger says that sandwiches can be not only very nutritious but also varied. “Choosing the right ingredients is important: healthy bread, healthy condiments, and plenty of vegetables. Instead of traditionally spreading butter on bread, choose healthier alternatives: avocado, hummus, or cottage cheese. Season sandwiches with chicken, curd, cheese, ham , fish, eggs, vegetables and even fruit or berries, “says K. Pišniukaitė-Šimkienė.
What to look for in the bread composition tables?
If you can’t find sugar in the ingredient list on bread, then there is no added sugar in the product, because the sugar naturally obtained from the grain is not mentioned in the content.
Snieguolė Šoblinskienė, a representative of Vilniaus Duona, quoted in the press release, recalls what it is worth paying attention when choosing the basis of sandwiches: bread: “In the composition table of the package it is very important to pay attention to For example If you are looking for rye bread then it is rye that should be at the top of the ingredient list. The place of sugar should also be considered here. Of course, we will find sugar in every bread because it is naturally found in grains, but some products also have added sugar. It is the latter that must be avoided. If you can’t find sugar in the ingredient list, then the product does not contain added sugar, since the sugar naturally obtained from the grain is not mentioned in the composition. “
Vida Press / Pan Photo
S.Šoblinskienė also advises evaluating the energy value table of the product: to be about 5 g or more, “says the specialist. He also advises to avoid bread flavorings that contain flavor enhancers.
According to S.Šoblinskienė, fibers are very useful for the body: “Fiber is a fiber, improves digestion, regulates blood sugar. Also, eating fiber gives you a longer feeling of satiety, so you don’t want to eat between main courses. The more fiber the product contains, the better, so when looking for healthy bread, I suggest you choose whole wheat bread. The fewer grains are processed, the more fiber they have. Whole wheat bread products use grains whose rind is not cleaned but ground to a full weight. It is the top layer of grain that contains the most bran, which makes whole wheat bread extremely nutritious and beneficial to the body. ”
Sandwich recipes offered by K. Pišniukaitė-Šimkienė:
Saturated oatmeal sandwiches
Ingredients:
- 4 slices of oatmeal sandwich bread;
- cream cheese;
- mustard;
- various lettuce leaves;
- several radishes
- 50 g of salted salmon;
- 1 boiled egg;
- 1 small ripe avocado;
- lemon juice;
- you go out;
- Pepper.
Doing:
1. Spread two slices of oat bread with cream cheese, the other two with mustard.
2. In the bread spread with cream cheese we put a lettuce leaf, radish slices, salmon, avocado, egg. Sprinkle with lemon juice, sprinkle with salt and pepper.
3. Place a slice of mustard bread on top. Squeeze the sandwiches and cut them diagonally in half.
Blogger’s photo Saturated oatmeal sandwiches
Cereal bread sandwiches with garlic curd and tomatoes
Ingredients:
- 2 slices of whole wheat bread;
- 4 tablespoons spoon Curd;
- 1 tablespoon. Greek yogurt spoon;
- small garlic clove;
- dill and parsley (suitable for both fresh and frozen and dry);
- lemon juice;
- Tomatoes;
- shelled hemp seeds;
- you go out;
- Pepper;
- fresh basil leaves.
Doing:
1. Mix the curd with yogurt, garlic puree, herbs, a slice of lemon juice, a pinch of salt and pepper.
2. Toast the bread, if desired, for a few minutes in the oven.
3. Spread the bread spread and add the tomatoes.
4. Sprinkle the sandwiches with hemp seeds.
Photo of blogger Cereal bread sandwiches with garlic curd and tomatoes
Sandwiches with oatmeal bread and chicken and avocado salad
Ingredients:
- 4 slices of oatmeal bread;
- 100 g of boiled or fried chicken;
- 1 avocado;
- 1/4 of lemon;
- a pinch of salt;
- pinch of pepper;
- 2 lettuce leaves.
Doing:
1. It is ideal to make these sandwiches if we have the remaining chicken. Both cooked and fried are perfect, the chicken part does not matter. If we don’t, we translate or bake it. We cut the chicken into small pieces.
2. Place the ripe avocado in a bowl, squeeze the lemon juice, add salt, pepper and grind with a fork until smooth. Add the chicken.
3. Place a chicken and avocado salad on a slice of bread, a salad leaf, and another slice of bread on top.
Blogger Photo Oatmeal Sandwiches with Chicken and Avocado Salad
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