4 Ways to Increase the Flavour of your Lunch-time Sandwiches

Bored with Lunch? Try these 4 Ideas to Increase the Flavour of your Sandwiches.

(HealthCastle.com)  Bored with your lunch-time sandwich?  Become your own sandwich artist - here are 5 ways to jazz up your sandwich:

1) Replace boring mayo with a new spread to add some zip:

I do like mayonnaise - but I also like variety and flavourful food adventures.  Try a new sandwich spread:

  • Pesto
  • Tomato pesto
  • Red pepper jelly
  • Date jam
  • Legume guacamole
  • Hummus
  • Tzatziki

2) Add texture and flavor with vegetables and fruits

Adding in vegetables and fruits adds sweetness and moisture, as well as texture to your sandwich.  Try adding:

  • Sliced fruit such as strawberries, apples, pear, banana, pineapple.
  • Roasted vegetables such as sweet potato, onions, bell peppers.
  • Shredded vegetables like carrots, beets or cucumber.
  • Diced celery, fennel, jicama  
  • Capers
  • Pickled vegetables

Spread some hummus on your wrap, and top with roasted sweet potato, and shredded carrots and beets.  This is super quick and will make you the envy of your office with your colorful, flavour-packed wrap [and not to mention good for you].

Try adding sliced fresh pineapple to your nut butter sandwich for a new flavour twist.  

3) Add protein to increase the satiating power of your lunch.

  • Try different kinds of cheeses like gorgonzola, brie, old cheddar, swiss, gouda, feta, goat cheese.   
  • Plan to use left over protein from last night’s supper – turkey, ham, chicken, pork, beef, tofu, legumes.  Making extra protein at supper creates planned left-overs and may help lower your sodium intake.   
  • Try a nut or seed butter like hazelnut, cashew, almond, sunflower or an almond-cashew butter.  You can also try a legume-type spread if you need to be nut-free.
  • Boil up a few eggs to have on hand for quick weekday lunches.  

This sandwich is simple - yet is packed with delicious, rich flavour.  Simply add caramelized onions to cubed gorgonzola cheese.  Mmmmmmm this sandwich is my favourite.

4)  Try a different green

Lettuce is good - but can feel repetitive and maybe even boring.  For a new twist, replace lettuce with

  • Spinach
  • Mesclun salad mix
  • Pickled vegetables
  • Capers
  • Fresh herbs like mint, basil, parsley, and cilantro.

Here I've added fresh basil to our almond cashew butter + pear sandwich.  

A little bit of food preparation will go a long way in making for a more interesting and satisfying lunch.  For a food demo of the above ideas:  

Written by Calgary Dietitian, Kristyn Hall MSc, RD, Director and Dietitian with HealthCastle Calgary

HONcode accreditation seal.About HealthCastle.com

HealthCastle, founded in 1997, is the largest online nutrition community run by Registered Dietitians. Information on this site is provided for informational purposes and is not meant to substitute for the advice provided by your own physician or dietitian. Information and statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.