Sunrise nutritionist Sarah Di Lorenzo reveals how the humble sandwich can be replaced by the perfect formula for a well rounded, healthy meal.
Chickpea salad sandwich
Ingredients –
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2 slices of sourdough
1/2 cup of canned chickpeas rinsed
1 tablespoon olive oil
Juice of 1 lemon
Pinch of garlic powder
1/4 cup of chopped celery
1 tablespoon of mayonnaise or Greek yoghurt
Salt and pepper
1 tablespoon of fresh chopped dill
1 slice of red onion
2 slices of tomato
Method –
Add the chickpeas, oil, lemon juice and garlic powder together and mash. Store in the celery, dill, salt and pepper.
Start with your spread, the chickpea mix and the remainder of the ingredients.
Chicken Caprese Sandwich
Ingredients –
2 slices of whole grain seeded bread
1/4 cup of fresh basil
2 slices tomato
100 grams cooked chicken breast
1 tablespoon of sun dried tomatoes
Drizzle of balsamic glaze
Slice of fresh mozzarella
Naked Smoked Salmon Wrap
Ingredients –
Lettuce leaves for wrapping
1/2 grated carrot
1/4 cup of shredded cabbage
1 sliced small cucumber
80 grams of smoked salmon
Sliced red onion
1 handful of rocket
Salt and pepper
1/4 sliced avocado
Method –
Assemble the ingredients on the lettuce leaf and roll up.
Open faced breakfast sandwich
Ingredients –
1 or 2 slices of sourdough
1/3 avocado
1/2 tomato
1 poached egg
Chives
Chill flakes
Lemon juice
Salt and pepper
Tiny drizzle of olive oil
Method –
Toast the bread first and poach the egg.
Start assembling with the avocado then tomato with the egg on top.
Garnish with the chives and chill flakes, season with salt and pepper and finally olive oil and a little squeeze of lemon juice over the top.