Healthy Foods Your Kids Will Love – Great Sandwich Ideas

Egg Salad Sandwich

This egg salad sandwich uses mostly chopped egg white, omitting the yolk for reduced cholesterol and fat content. The mayonnaise is “light” and whole grain bread, instead of white bread, adds more nutrients and fiber.

Makes 1 sandwich

Ingredients:
3 whole egg (1 whole egg, plus 2 egg whites)
1 tbsp. low fat mayonnaise
2 slices whole-wheat bread

Place eggs in a saucepan large enough to hold them in single layer. Add cold water to cover eggs by 1 inch. Heat over high heat to boil. Remove from burner. Cover pan. Let eggs stand in hot water for about 15 minutes. Drain and cool under cold running water or in a bowl of ice water. Peel gently, holding egg under cold running water to help ease the shell off.

To assemble the sandwich, place one whole egg and two egg whites in a small mixing bowl. Using the back of a fork, mash the eggs together and mix with one tablespoon of low fat mayonnaise. Place the egg mixture between two slices of whole-wheat bread. Serve sandwich with side dishes (optional), such raw baby carrots or celery sticks.

BLT Sandwich

Even the classic BLT (Bacon, lettuce and tomato) sandwich can be slimmed down without sacrificing its sumptuous flavors. Turkey bacon can be just as delicious as regular pork bacon, but has fewer calories and less fat. Also, use “light” or “fat free” mayonnaise and serve whole grain bread instead of sourdough for added nutrients and fiber.

Makes 1 sandwich

Ingredients:
2 slices whole grain bread, toasted
2 slices low fat turkey bacon, cooked
2 butter lettuce leaves, washed and dried
1/2 “heirloom” tomato, sliced
1 tbsp. low fat mayonnaise

Cook the bacon, crisp and drain on paper towel. Toast the bread. To assemble: Spread mayonnaise evenly on both slices of toasted bread. Add lettuce, tomato and bacon to one slice of bread. Top with the second slice. Take a bite… This could be heaven.

Zesty Salmon Burger

Zesty salmon burgers are a great way to introduce your kids to eating fish. And the salmon, rich in omega-3 fatty acids, is awfully good for their health.

Makes 4 servings

Ingredients:
1 pound salmon fillet, skinned and cut into small pieces.
1 green onion, finely chopped
1 garlic clove, minced
1/4 cup celery, finely chopped
1/4 cup red bell pepper, finely chopped
1/4 cup green bell pepper, finely chopped
1 tsp. olive oil
Salt and pepper to taste
4 whole-wheat buns
Lettuce and tomato slices

Heat olive oil in a skillet over medium heat. Add the green onion, garlic, celery, red and green bell peppers and sautée for 3 minutes. Transfer the sautéed mixture to a bowl and set aside. Place the salmon in a food processor and pulse until coarsely chopped. Add salmon to the sautéed vegetables. Season with salt and pepper and mix well. Make 4 patties. Turn the barbecue up to medium-high heat and coat the grill with cooking spray. Add the patties and cook for about 3 to 4 minutes on each side or as desired. Serve on a whole-wheat bun with lettuce, tomato slices and add ketchup, if desired.

Oven-Roasted Turkey Sandwich

Oven-roasted turkey breast, served on a whole-grain bread with lettuce, tomato and cranberry sauce (or low fat mayonnaise) makes this a great sandwich everyone in your family will love. Try to get the freshest ingredients from your local farmers market or the organic food section in your supermarket. If you can find a reliable source of organically farmed poultry, go for it.

Makes 1 sandwich

Ingredients:
2 ounces oven roasted turkey breast
2 slices whole-wheat bread
1 lettuce leaf
1 small “heirloom” tomato, sliced
1 tbsp. cranberry sauce (or low fat mayonnaise)

To assemble the sandwich, spread cranberry sauce or low fat mayonnaise on both slices of bread. Place turkey, lettuce and tomato on one slice. Top with the second slice of bread.

Tuna Sandwich

By using canned tuna packed in water (instead of oil) and low fat mayonnaise (instead of regular or “real” versions), you can limit excessive and unnecessary calorie and fat intake.

Makes 1 sandwich

Ingredients:
3 ounces tuna packed in water
1 tbsp. low fat mayonnaise
1/2 cup Iceberg lettuce, chopped
1 medium tomato, sliced
2 slices multi-grain bread

To assemble the sandwich, mix tuna and low fat mayonnaise in a small mixing bowl. Place the mixture on one slice of multi-grain bread. Add chopped lettuce and tomato slices. Top with the second slice of bread. Enjoy!

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