Our favourite sandwiches, plus what makes them healthy

Grilled Vegetable & Goat Cheese Sandwich

“I make this as a quick dinner after work. It also works well if people drop by: A tray of these sandwiches cut into halves makes a great light meal or starter.” -Bonnie Munday, Editor-in-Chief

Method for each sandwich:
• Grill a few slices of sweet pepper, 2 slices of zucchini and a few onion rounds. (for extra sandwiches, just throw more veggies onto the grill.)• Lightly grill a whole-wheat kaiser. Smear on a layer of goat cheese (a couple of tablespoons). Add some basil leaves and the veggies, and sprinkle with black pepper and chili flakes, if desired; add the kaiser top and enjoy.

What makes it so good for you?
•Sweet peppers are so rich in vitamin C that just a half of a red or yellow pepper provides your daily needs-and even green ones have a significant amount.

•Zucchini and other summer squash provide lutein and zeaxanthin-the main carotenoids in the lens and macular area of the eye. Plus, they contain lots of vitamin B6, which helps to make the hemoglobin that carries oxygen in the red blood cells to your tissues.

•Basil as well as a hit of flavour, basil leaves deliver a powerful punch against unhealthy bacteria.

Nutrition information per sandwich:
242 calories, 11 g protein, 8 g fat (4 g saturated fat), 34 g carbohydrates, 6 g fibre, 13 mg cholesterol, 316 mg sodium

Chicken Guacamole Sandwich

“I love avocado, and it’s healthier in chicken salad than mayo is. Yes, this sandwich is high in fat, but mainly the good monounsaturated fats. It makes an easy weeknight dinner, and I save the leftovers for lunch the next day.” -Melissa Greer, Content Producer

Method for 3 sandwiches:
• Cook and shred a chicken breast. Mash a ripe avocado. Mix in a chopped green onion stalk, a handful of chopped cilantro and the juice of a lime. Mix in the chicken.
• For each sandwich, toast 2 slices of whole-wheat bread and spread 1 slice with a third of the mixture. Top with lettuce, tomato slices and the other slice of toast.

What makes it so good for you?
•Avocado is packed with monounsaturated fat, which can help lower cholesterol, reduce risk of heart disease and keep blood glucose in check.

•Cilantro adds loads of flavour, and a small handful (about ¼ cup/60 ml) has just one calorie. As well, phytochemicals in this herb are thought to stimulate anti-cancer enzymes in the body.

•Chicken is a great source of lean protein, which helps to build muscles. Health Canada recommends eating 46 grams of protein per day.

Nutrition information per sandwich:
354 calories, 27 g protein, 14 g fat (2 g saturated fat), 32 g carbohydrates, 9 g fibre, 49 mg cholesterol, 315 mg sodium

Best Health BLT

“My family loves BLTs for lunch on Saturdays, but I wanted to come up with a healthier version. I was surprised to learn what a difference microwaving the bacon makes compared to pan-frying it. Plus, I trim the extra fat off, and use low-fat mayo. These BLTs are a great way to get my kids to eat more veggies, too!” -Jennifer Walker, Deputy Editor

Method for each sandwich:
• Toast 2 slices of rye bread and spread 2 tsp (10 ml) low-fat mayo onto 1 slice.
• Add 4 slices of a medium tomato.
• Microwave 2 strips of bacon (excess fat trimmed off) until cooked through, and place over tomatoes. Top each sandwich with a romaine lettuce leaf.

What makes it so good for you?
•Rye bread is lower in calories than white, with 70 to 90 calories per slice. Plus, rye fibre is rich in non-cellulose polysaccharides, which can help you feel satiated-helpful if you’re trying to lose weight.

•Microwaved bacon: One slice of microwaved bacon has 25 calories; a pan-fried slice has 41 calories. (Bacon can be high in sodium, however.)

•Romaine: One leaf has about 10 percent of your daily vitamin A, important for healthy skin as well as bone formation and growth.

Nutrition information per sandwich:
234 calories, 9 g protein, 8 g fat (2 g saturated fat), 30 g carbohydrates, 4 g fibre, 12 mg cholesterol, 630 mg sodium

Tasty Tuna Sandwich

“This recipe is super-easy to make and tastes delicious. I usually have all of the ingredients on hand, so it’s a simple dinner on weeknights. Plus, my husband and son – both picky eaters – love it. Sometimes, I make them into melts using my panini press” -Stephanie Han, Art Director.

Method for 2 sandwiches:
• Place a drained can of water-packed, no-salt tuna in a bowl; add a dash of pepper and garlic powder.
• Finely chop 3 small low-sodium dill pickles, ¼ red onion and 2 celery stalks; add to tuna. Stir in 1 tbsp (15 ml) low-fat mayo and 1 tsp (5 ml) dijon mustard.
• Divide the tuna mixture between 2 slices of whole-grain toast; top each with a thin slice of mozzarella cheese and another slice of toast.

What makes it so good for you?
•Tuna is an excellent source of protein and a very good source of niacin, which is involved in the metabolism of carbohydrates, fats and proteins. It also promotes normal growth and development. Look for a low-sodium option.

•Celery contains a compound called apigenin that fights breast cancer by blocking the creation of new blood vessels required for tumours to grow and multiply.

•Dijon mustard: One teaspoon (5 ml) adds zip to your sandwich, and it also contains the essential mineral selenium, which is important for proper thyroid function.

Nutrition information per sandwich:
363 calories, 39 g protein, 10 g fat (4 g saturated fat), 28 g carbohydrates, 5 g fibre, 42 mg cholesterol, 462 mg sodium

Related:
• 10 healthy sandwich recipes
• 20 healthy salad recipes
• Our best healthy soup recipes