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Journalism of Courage
The art of sandwich-making has taken an unexpected turn with a novel tip from Chef Velton Saldanha.
Called the ‘three finger rule,’ this is all that is needed to make a sandwich that is practical yet delicious. In a story shared on Instagram, Chef Saldanha reveals that the ideal height for a sandwich should be no taller than the width of three fingers placed sideways. He writes, “For everyone new here, when building sandwiches, that’s the ideal size it should be in height since that’s how much a jaw opens without hurting and the sandwich does not break in your hands to become a deconstructed salad.(sic).”
Kanikka Malhotra, consultant dietician and certified diabetes educator, mentions, “While the three-finger rule for sandwich height is an intriguing concept, it’s important to realise that there is no concrete scientific data to support it. However, we may examine this assertion from a broad ergonomic and nutritional perspective.”
-Jaw Comfort: The human jaw is constructed for precise ranges of mobility. A sandwich that fits the natural opening of the mouth can improve eating comfort and reduce strain.
-Bite Size: A sandwich that fits comfortably in the mouth is more likely to be swallowed in small portions, which promotes appropriate chewing and digestion.
While a sandwich’s height has no direct impact on its nutritional value, it can have an indirect effect on food intake.
-Portion Control: A sandwich that is too tall might lead to larger bites, potentially increasing calorie intake.
-Balance of Nutrients: The three-finger rule can help maintain a balanced bite, ensuring a good mix of carbohydrates, proteins, and fats in each mouthful.
Malhotra tells indianexpress.com that from a culinary standpoint, the three-finger rule offers a practical and intuitive approach to sandwich construction. “Limiting the height of a sandwich can help it retain its structural integrity. Too many layers or fillings can make a sandwich difficult to hold and more prone to fall apart.”
By controlling the height, she says, you can better balance the flavours of different ingredients. A sandwich that’s too tall might have an overwhelming dominance of one flavour.
While the three-finger rule is a good place to start, Malhotra reveals, there are more ways to keep your sandwich fresh and tasty:
-Consider the filling: A hearty, dense whole-grain bread is great for thick fillings. Whole grain bread contains fiber, which assists digestion and regulates blood sugar levels.
-Toasting: Toasting the bread can add crunch and prevent sogginess.
-Spread it on A thin layer of hummus on both bread slices can act as a barrier against sogginess.
-Build from the bottom up: Start with the heartier ingredients (like like grilled chicken, turkey, or tofu) and layer lighter ones (like lettuce) on top. Add a variety of colourful vegetables for essential vitamins, minerals, and fiber.
-Control moisture: Place wet ingredients like tomatoes or cucumbers near the end to prevent sogginess.
-Choose healthy fats: Opt for avocados, nuts, or seeds for heart-healthy fats
-Diagonal cuts: These can prevent fillings from spilling out. Cutting sandwiches into smaller portions can help manage calorie intake.
-Cut in half: For larger sandwiches, cutting them in half can make them easier to handle.
-Pair with a side salad: A side salad can add extra nutrients and fiber to your meal instead of chips and fries.
