A well-built sandwhich can supply a runner’s body with energising carbohydrates, muscle rebuilding protein, immune boosting fats, and vitamins and minerals. Here’s how to make sure your sandwich stacks up.
Bread
Start with 100% whole-grain bread. It’s loaded with fibre and has a low GI. Top choices include 100% whole-wheat, rye bread, multigrain or seed loaves.
For bonus nutrients, look for breads that have added soya or milk protein or flaxseed for essential fats.
Protein Sources
Your sandwich core should be high in protein and moderate in fat. Aim for 15 to 30 grams of protein per sandwich. Translation: around 2 to 3 matchboxes in size, e.g. 100g of chicken, 1/3 to 1/2 a cup of tinned tuna or salmon.
Cheese is an obvious go to choice, but watch for the fat content – try to pick reduced fat varieties.
HOT TIP: 2 matchboxes of cheese sound too little for you? Grate it – you’ll be amazed at how much further it goes!
Spreads
The right spread will add zing – and minimal fat – to your zarm.
Chose a light mayo or low-fat spreads, such as horseradish, bean salsa, mashed avocado, olive tapanade, fat-free or low-fat cottage cheese. Watch the portion sizes of avo, olive tapanade, mayo and other spreads. They’re made from good fat-containing foods which – while with great benefits – contain loads of extra calories. Not ideal for your waist line!
Add a dash of wasabi or chilli sauce for an extra bite.
Veggie Filler
Add a cup of shredded or sliced veggies for that extra touch. An colourful mix not only bumps your sarmie up to gourmet quality, but are loaded with a great range of vitamins and minerals. Do we need to remind you of the amazing benefits of veggies? Think spinach, rocket, sweet peppers, baby tomatoes, peppadews, basil and grated carrots. Phew!
HOT TIP: grated beetroot and carrots with rocket and a drizzle of olive is exactly what a sarmie needs to create instant lunch envy amongst colleagues.
So… what’s in our ultimate sarmie:
A pumpkin seed roll smeared with avo.
Add a some grated mozzarella or smooth cottage cheese.
Top with freshly grated beetroot and grated carrot, a ton of rocket and a splash of balsamic vinegar
Nom nom nom… now that’s a sarmie!
What’s your ultimate sandwich filling or topping?
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I mix a tomato, onion & cucumber salsa, a bit of wasabi paste and some garlic & herb spice into low fat cottage cheese and spread it on both sides of a brown roll. Really yummy