How to Make a Better (Healthier) Sandwich

Sharp October 20, 2014

Too often, proximity is the only criterion used to answer the eternal conundrum of what to eat for lunch. There’s that sushi place nearby, or there’s probably pizza. But you can do better. We challenged three of our favourite Toronto chefs to make a lunch with a little more substance. Namely it had to be filling, easy to prepare, and more delicious than it had any right to be, given how healthy it is. So here’s a good lunch option for you, which can be easily made at home if you’re not lucky enough to work in the neighborhood (or city, or province).

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Turkey & Zucchini Slaw Sandwich

Made By: Chef Miheer Shete from Bannock.

Why It’s Healthy: Cottage cheese, in addition to being high in protein, has the lowest amount of calories per gram than any other type of cheese.

Why It’s Delicious: The interplay of sweet bacon and tart balsamic complements the creamy avocado. Also: bacon.

INGREDIENTS

2 pieces of Whole wheat bread

Sliced Smoked turkey breast

½ a ripe Avocado

4 tsp cottage cheese

1 full zucchini

Salt

Pepper

Balsamic Vinegar

3-4 strips of Maple bacon

Black kale

Avocado Cottage Cheese Spread:

1/2 a ripe avocado

4 tsp cottage cheese

Chili flakes

DIRECTIONS:

1. Lay the bacon on a tray and cook it in the oven at 400 F until the fat is rendered and golden brown. Once the bacon is crispy, pull it out of the oven, brush it with some maple syrup and let it cool.

2. Scoop out the avocado and mix with the cottage cheese in a bowl. Sprinkle chili flakes to desired level of spice. Season with salt and pepper to taste.

3. Toast the bread.

4. Apply the avocado and cottage cheese spread onto the bread.

5. Layer on thinly sliced smoked turkey, sliced tomatoes, maple bacon and black kale (washed, stemmed and dried).

6. Grate the zucchini in a bowl, season it with salt pepper, olive oil and a touch of balsamic vinegar. Mix and add in sandwich.

Cajun Chicken & Beet Sandwich

Made By: Chef Marcus Monteiro from Brassaii.

Why It’s Healthy: This sandwich has zero oil, zero fat and the only cholesterol in it is in the egg yolk.

Why It’s Delicious: The Cajun spice keeps the chicken from tasting bland.

INGREDIENTS:
½ roma tomato

¼ English cucumber

3 eggs

1 tbsp. Kozliks mustard

1 tbsp. roasted beet puree

1 tsp. Cajun spice

1 tsp. water

2 pieces of whole wheat bread

1 grilled chicken breast

lettuce

DIRECTIONS:

1. Separate the yolks from the whites.

2. Using a fine sift (or strainer), pass the egg whites through so they become fluffy, then mix in the red beet juice.

3. Using a fine sift (or strainer) to pass the egg yolk through so they become fluffy, then mix in the Kozliks mustard.

4. Mix 1 tsp. of Cajun spice with 1 tsp. of water and season chicken breast. Grill until cooked through.

5. Spread the bottom of a piece of bread with beet egg whites.

6. Shingle the cucumbers on top.

7. Slice chicken breast through the middle, then place on top.

8. Wash off a couple leaves of Boston lettuce, and place on top of the chicken breast. Place tomatoes on top of the lettuce.

9. On the top-side of the sandwich, spread the egg yolk; then place second piece of bread on top to finish.

Turkey & Mango Wrap

Made By: Chef Michael Hay from Canteen.

Why It’s Healthy: According to Chef Michael, collard greens are the new kale.

Why It’s Delicious: The mango strips provide a fresh, fruity zest in every bite.

INGREDIENTS:

8 oz cooked roast turkey breast cut into small dice

6 oz Tofu

4 slices sprouted whole grain bread

2 tbsp soya sauce

2 tbsp rice wine vinegar

8 large leaf of collard greens

1/3rd cucumber cut into match stick

¼ avocado cut into strips

¼ mango cut into strips

DIRECTIONS:

1. Bring a medium pot of salted water the boil. Cook the collard green leaves for 4 minutes or until they begin to be tender. Once they are cooked shock in an ice water bath to set the color and stop the cooking. Pat dry on a paper towel.

2. Puree the tofu with the soya sauce and rice wine vinegar with a handheld immersion blender. Add in the water from that the tofu was stored in until the puree is the texture of mayonnaise.

3. Toss the diced turkey breast with the tofu mayonnaise. Add more soya sauce or rice wine vinegar to your own taste.

4. Cut the crusts off of the brown bread, lay two slices side by side with approximately 1/4inch overlapping. Using a rolling pin roll the bread to 1⁄4 of an inch thick, make sure to roll the bread into a rectangular shape to the best of your ability.

5. Lay a sheet of plastic wrap roughly 2 times the size of the brown bread. Lay the dried collard greens leaves across the plastic wrap. Place the brown bread sheet on top of the collards. Spoon some of the turkey mixture down the middle of the brown bread. Place 3 pieces of mango, avocado and cucumber beside the turkey down the length of the bread. Tightly roll the collard greens into a roll similar to a sushi roll or a burrito. Wrap tightly in plastic wrap.