It’s come a long way since the crustless cheese triangles of your childhood, with bougie sandwich shops opening their doors faster than you can say PBJ. Consider this your nutrientpacked guide to the best thing since sliced bread
BIG BIRD RECIPE, P39
BIG BIRD
► Roasted turkey or rotisserie chicken
► Beans and greens spread (right)
► Roasted tomatoes (p42)
► Watercress
Rotisserie rock star
Here’s a case for making rotisserie chicken your main protein option: the cooking method renders it elite, health-wise, compared with most cold meats. ‘The beauty is, there’s no preservation process that requires salting and curing, which you’ll see with even “reduced sodium” cold meats,’ says London. Eggs, nut butter and canned fish also work, as will last night’s leftover protein or anything that can easily be added to your meal prep queue (think: grilled salmon, prawns or a lean cut of beef).
THE GOOD EGG
► Yoghurt spread (right)
► Hard-boiled or runny eggs
► Avocado
► Cucumber
► Microgreens
► Salad leaves
While salad days aren’t over exactly, there’s something special about biting into a fully loaded sandwich. With its ever-so-slightly toasted bread cradling a smorgasbord of fillings, a sandwich can deliver the components of a nutritionally balanced meal. But for all its satiating, satisfying and fivea-day supporting benefits, it lacks the health halo of some of its midday counterparts. It’s time we started giving credit where it’s due, says Jaclyn London, dietitian, author of Dressing On The Side (And Other Diet Myths Debunked) and podcast host for The Business of Wellness. ‘I’d even go so far as to call sandwiches the ultimate “power lunch” order,’ she tells WH, adding that the nutrient profile of your sandwich begins with the bread and ends with what goes between it. She recommends using the bread as an opportunity to get more 100% whole grains into your day and then adding plenty of vegetables. ‘More is more on the produce front. Piling it on provides more of the nutrients you need – blood pressureregulating minerals such as potassium, magnesium and calcium – to help balance out higher-sodium ingredients.’ Consider this your cue to get creative with your midday meal.
Spread your wings
Get more produce into the equation by blitzing, blending or chopping them into salsas and dips. ‘This way, you’re automatically including more of those nutrient-dense vegetables without feeling like you’re eating a pile of grass between sliced bread,’ says London.
Fresh salsa
In a large bowl, toss 1 jalapeño chilli and 1/4 small white onion (both finely chopped) with 1 tbsp lime juice, 1/4 tsp salt and 1/8 tsp pepper; let it sit for 10 mins. Toss with 225g pl
