It is so easy to fall into the habit of grabbing a sandwich from a local bakery or cafe during your lunch break. Of course, we have those days when we do actually venture out of the office and go somewhere to eat, but a lot of the time we eat at our desks and sandwiches are great to grab on the go because they are easy and convenient.
Yet the sandwiches you get from a local supermarket or bakery are incredibly unhealthy. Smothered in mayonnaise, the bread packed with preservatives to keep it ‘in date’ for longer and the filling loaded with salt.
I try and keep the amount of bread I eat to a minimum and often replace my lunchtime sandwich with a salad. But us Brits cannot abandon the sandwich altogether! It is a classic British lunch. When I do want a sandwich for lunch I try and find the time to make my own. Even if you keep it simple with some fresh lettuce, a nice piece of ham and fresh bread then it is still a healthier option than Tesco’s Tuna Mayo or Berlin’s Kamps Bakery equivalent.
Sometimes we need those ‘comforts’. I love tuna mayo sandwiches but I want to keep my ingredients light. A tuscan tuna sandwich is the perfect way to do so. Packed full of protein and on fresh wholemeal bread.
Ingredients: Makes 2 sandwiches. Can be kept in the fridge for up to 2 days.
2 tins tuna chunks (drained)
handful of fresh chives or spring onions (finely chopped)
1 red pepper (roasted) or 2 large pieces from a jar of red roasted peppers (finely chopped)
handful of capers (drained)
juice of half a lemon
large handful of fresh basil leaves
1 tbspn smoked paprika
1 tspn olive oil
For each sandwich: 2 slices of wholemeal bread and lightly buttered with low fat spread.
- Mix all in the ingredients in a small mixing bowl and you have your sandwich filling ready and waiting!