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Sandwiches for Supper

March 31, 2014 by Dean Simmons, Registered Dietitian

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When it comes to feeding the family during the work week, time is of the essence. During the week I don’t have time to simmer soups or bake casseroles. The kids are hungry and the sooner they can sit down to a meal the better.

I used to think of sandwiches as a lunch food. Now, I think they make for a delightfully quick and often kid-friendly supper meal.Sandwich ideas:

  • The Quesadilla: Tortillas, black beans, red peppers, corn, and grated cheese
  • The Veg Head: Whole grain burger bun, veggie burger, sliced cheese, mustard, roasted pepper, lettuce
  • The Farmhand: Flatbread, leftover baked potato, scrambled eggs, sliced green onions, hot sauce (or ketchup)
  • The Saladwich: Multigrain bread, lettuce and, egg, salmon, or tuna salad 
  • The Left Coaster: Leftover baked (or canned) salmon, coleslaw, spicy mayonnaise
  • The Grilled Cheese: Sliced bread, cheddar cheese, sliced tart apple
  • The Stuffed Pita: Soft pita pockets, roast turkey or beef, avocado, tomato and lettuce
  • The Smokey Bean: Ciabatta bread, smoked tofu, mayonnaise, dill pickle, mozzarella, lettuce
  • The Vagabond: Brown bread, hummus, grated carrot, sliced cucumber, olive spread (tapenade)
  • The Moroccan: Flatbread, leftover roasted eggplant, red onion, fresh mozzarella cheese, pesto, tomato
  • The Parisian: Baguette, tomato, Brie cheese, fresh basil
  • The Eggo: Toasted whole grain English muffin, cooked egg, cheddar cheese, tomato

Nutritious Sides:

Does your sandwich look a little lonely on the plate? Here are some ideas nutritious sides that will help to balance out your meal and ensure that you have ingredients from all four of the food groups in Canada’s Food Guide represented in your meal.

Add:

  • Sliced vegetables and dip
  • Side salad
  • Cut fruit
  • Glass of milk or fortified soy beverage
  • Yogurt
  • ¼ cup of nuts

Related Posts:

Lunch Wraps for Kids
Thank You, Sandwich. You Are Delicious.

Recommended Resources:

Dietitians of Canada: Nutrition Month 2014

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