Simply Sandwiches

By : | 4 Comments | On : February 19, 2013 | Category : Food Preparation, Foods, Fussy Eaters, Nutrition

Do your children eat the same filling on their sandwiches day in and day out?   Is it because they refuse all other options or because they just genuinely love it?

Whatever the answer we have a free printable for you to help the kids choose their own sandwich fillings and help them move away from the old staples of ham and cheese or peanut butter and honey into more colourful and more nutritious options.

Allowing them to pick and choose their own fillings involves them in the process, gives them a chance to want to try new foods and have fun while finding their new (and nutritious) favourites!

Here are 10 fast, nutritious and delicious sandwich favourites:

–       Hummus and grated carrot

Nutrition Note: Hummus adds extra protein and fibre to your sandwiches – just remember to watch out for the salt content if you are buying store-bought. Look out for no added salt or reduced salt varieties if you are unable to make your own.

–       Chicken, avocado, cucumber and lettuce

Nutrition Note:  In addition to the chicken this sandwich is full of green goodness.

–       Egg, chives, lettuce and mayo

Nutrition Note: An oldie but a goodie. Eggs are an excellent source of protein, contain 11 different vitamins and minerals and are an all-time favourite on a sandwich.

–       Grated cheese and avocado

Nutrition Note: A simple sandwich for the babies and toddlers that is full of flavour and high in nutrition.  Cheese is high in calcium needed for growing and maintaining strong teeth and bones and avocado provides healthy fats and many nutrients needed for energy and growth.

–       Roast beef, cheese, beetroot and grated carrot.

Nutrition Note: Slice leftover roast beef and put on sandwiches for a tasty boost of iron and zinc.

–       Turkey, ricotta, tomato and baby spinach (or lettuce)

Nutrition Note: Adding a variety of colourful vegetables to your sandwiches ensures you have a variety of health promoting nutrients and antioxidants.

–       Tuna, celery and mayonnaise

Nutrition Note:  Choose tuna canned in springwater rather than brine or oil and add extra flavour with a variety of fillings – finely sliced celery and a little mayo is a top choice.

–       Peanut butter and cucumber

Nutrition Note:  Ditch the honey and pair up peanut butter with cucumber instead.  The freshness of the cucumber goes nicely with the nutty butter and eliminates a whole lot of sugar. Look out for 100% natural peanut butters in the supermarket or health food stores to avoid the added salt too.

–       Feta or halloumi cheese, roast pumpkin, capsicum and baby spinach

Nutrition Note:  Try the mediterranean approach with this tasty combination of flavours offering a range of vitamins, minerals and antioxidants.  Choose ricotta, cottage or cream cheese instead of feta or halloumi if you are after a lower salt option. 

–       Banana and ricotta (the “sweet” choice)

Nutrition Note: Who doesn’t love a banana sandwich? Banana’s are high in potassium, B vitamins, vitamin C, antioxidants and fibre.  Try adding some ricotta for some protein and calcium.

*Or try the deconstructed sandwich (provide all the fillings for them to construct – saves the soggy sandwich issue!)

Print our FREE sandwich printable to create delicious and nutritious sandwiches every day.

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  1. posted by Karen on February 25, 2013

    Hello Jess, we tried the peanut butter and cucumber combo today and Tristan loved it! Thanks for posting the ideas on healthy sandwiches.

    • posted by Jess on February 25, 2013

      Hi Karen,
      I’m so pleased to hear Tristan enjoyed it – it’s one of my favourite sandwich combo’s too, especially when I’m in a hurry!
      See you soon, Jx


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