Sandwiches are a go-to meal option be it breakfast or tiffin boxes when we are running late.
By Kejal Sheth
There are so many ways to jazz up the fillings in sandwiches and give it your own personal touch. Here we provide you with our favourite sandwich combo’s which you can use to treat your kids without compromising on the nutrients.
Green booster sandwich
1 cup green peas (boiled), 1/2 cup methi (fenugreek) leaves, 1 tbsp spread cheese, 1/2 tsp garam masala, 1 tsp amchur powder (mango powder), 1 tsp olive oil, salt to taste
For the spread:
½ cup Greek yogurt/ hung curd, 2 tsp coriander leaves, ½ tsp salt, 4 slices whole wheat bread
For the spread, in a bowl, add the hung curd, coriander leaves and salt. mix everything together and refrigerate till we start assembling the sandwiches.
Heat oil in a pan. Add in the green chilli, coriander powder, pepper powder and blanched green peas. Season with salt, mix and let the green peas cook well with all the spices.
Now add the chopped methi leaves. Add in the garam masala, amchur powder and mix well. Saute for another minute and switch off the heat.
Toast the whole wheat bread slices in a toaster and start assembling.
Spread a layer of the chilled yogurt mix, place a portion of the prepared mixture and cover it with another toasted bread slice spread with the yoghurt mix.
Cut it into triangles and serve the sandwich along with nuts for breakfast or for kid’s lunch box.
Powerpack protein sandwich
¼ cup soya granules, ¼ cup shredded carrot, 1 tbsp chopped green onion, 10 leaves chopped baby spinach, 2 tsp chilli sauce, salt to taste, 2 tsp olive oil, 4 slices whole wheat bread
Boil water in a pan. Add soya granules for a minute. Drain and set aside.
Heat oil in a pan, add carrot, green onion and saute until soft and tender. Add spices, chilli sauce and soaked soya granules.
Lastly add the chopped spinach, toss it well and keep the mixture aside to cool.
Spread some butter and mint coriander chutney on the bread slice.
Fill in the prepared mixture in between the two slices.
Grill it until crisp and serve hot.
PB & J fruit sandwich
This our personal favourite as it ensures squeezing in some fruits and nuts into the kids diet and also a great recipe to inspire kids to make their own lunches.
2 medium size apples (cored and cut crosswise into ½-inch thick rounds), 1 tsp lemon juice, 2 tbsp peanut butter, 1 tbsp jam, 2 tsp crushed walnuts, 2 tsp crushed pistachio
Remove the core from the apples, then slice them into thick rounds.
Tip: Brush the apple slices lightly with some lemon juice to prevent them from turning brown.
You can use any shape that you like, stars, circles to make a cut in the centre of the slice such that peanut butter/ jam can peak out through the small opening in the sandwich.
Spread one side of half of the apple slices with peanut butter and top it up with walnut and pistachio powder. Cover with remaining apple slices, pressing down firmly to make the sandwiches.
Serve immediately, or keep refrigerated until ready to serve.
Yes! you heard it right. Ditch the breads and kickstart your day with this refreshing watermelon sandwiches. A great easy recipe your child can do for him or herself.
1 cup watermelon (sliced), 2 tbsp feta cheese, 10-15 mint leaves, ½ cup cucumber (sliced), Salt as per taste, Pepper as per taste
Place watermelon slice in the dish.
On it spread some feta cheese, followed by a slice of cucumber.
On it place one or two mint leaves and cover it with another slice of watermelon.
Keep it all in place by fixing it with a toothpick.
Sprinkle some salt and pepper as per taste.
1 cup chicken breast (boiled and shredded), 3-4 basil leaves, 2 tbsp chipotle sauce, 1 tsp Italian herbs, 1 garlic cloves, ¼ cup cheese, 2 tsp olive oil, Salt as per taste, 4 slices whole wheat bread
Heat up some olive oil in a pan on medium flame and add chopped garlic into it. Saute well and add chipotle sauce into the pan.
Now add chopped basil leaves and Italian seasoning into the pan and mix well.
Next add the shredded chicken pieces and toss well. Next, add one tablespoon of both the cheese and cook for two minutes. Turn off the heat.
Brush with butter on the outer sides of sandwich bread and then stuff it with prepared mixture. Add remaining cheeses on the top and cover with another bread.
Put the sandwich in a preheated oven at 150 degrees Celsius for 8-10 minutes. Serve hot once done.
(The writer is a nutritionist, weight management expert and founder of Nutrivity.in)