Mindful eating: natural sandwich recipes 🆙

Having a healthy and balanced diet may not be very easy when you have an exhausting routine, with several tasks and commitments to fulfill. As much as we are willing to change our way of eating, trying to prioritize fresh and nutritious food, it is in these rush hours that we run the risk of losing everything. After all, with hunger and little time, few people can think of making a healthy dish and tend to dive into a plate of fast food rich in fats and carbohydrates.

At these times, we can have an important ally to help us: natural sandwiches. Although bread is a heavy carbohydrate, we can find wholegrain and lighter options, some gluten-free and lactose-free, for example. Keep this in mind and always keep vegetables and vegetables already sanitized and cut in the way you prefer. So, when assembling the sandwich, you don't waste time. If you are going to consume the sandwiches throughout the day or even the next day, you can prepare more than one and leave them wrapped in cling film, always in the fridge or refrigerated in a thermal bag until the time of consumption.

Below, we have gathered some simple, practical and very tasty recipes. Try it:

Natural eggplant sandwich

Ingredients:

2 slices of black bread
2 tablespoons canned eggplant
1 teaspoon of mayonnaise
1 tablespoon of mashed ricotta
2 chard leaves
2 slices of tomato
Sauce, oregano and salt to taste

Method of preparation:

Mix the ricotta and mayonnaise and fill the two slices of bread. Top with the eggplant, season and cover with lettuce and tomato. That's 124 calories per serving.

Natural eggplant sandwich

Ingredients:

2 slices of black bread
2 tablespoons canned eggplant
1 teaspoon of mayonnaise
1 tablespoon of mashed ricotta
2 chard leaves
2 slices of tomato
Sauce, oregano and salt to taste

Method of preparation:

Mix the ricotta and mayonnaise and fill the two slices of bread. Top with the eggplant, season and cover with lettuce and tomato. That's 124 calories per serving.

sweet and sour sandwich

Ingredients:

1 small baguette
2 tablespoons shredded smoked chicken
1 tablespoon of raisins
1 tablespoon of green corn
1 tablespoon of grated carrot
1 spoon of chopped celery
Green smell, oregano, lemon and salt to taste.

Method of preparation:

Gently mix the ingredients for the stuffing and stuffing the bread.

Vegetarian sandwich with carrots and yogurt

Ingredients:

3 slices of bread
2 tablespoons of boiled and mashed carrots
1 spoon of skimmed yogurt
½ grated onion
3 sprigs of watercress
½ cream cheese colher
1 tablespoon cooked and mashed beets

Method of preparation:

Mix the carrot, yogurt and onion. Spread on one of the slices of bread. Mix the beetroot and cream cheese and spread on another slice of bread. Assemble the snack alternating with the third slice of bread and the watercress leaves.

Veggie sandwich

Ingredients:

1 small baguette with sesame
1 tablespoon of light cottage cheese
1 chopped chive stalk
2 leaves chopped curly lettuce
2 slices of tomato
3 slices of radish
3 chopped black olives

Method of preparation:

Spread the curd on the bread and then fill with the other ingredients.

Tuna and cucumber sandwich

Ingredients:

2 slices of wholemeal bread of your choice
XNUMX/XNUMX inch wide
1 tablespoon of low-fat yogurt
4 bouquets of arugula
Sliced Japanese Cucumber

Method of preparation:

Mix the tuna and yogurt, fill the bread, add the salad seasoned with salt and lemon and serve.

Sandwich with ricotta and apple

Ingredients:

2 slices of soy bread
2 tablespoons ricotta
1 tablespoon of low-fat yogurt
1 tablespoon of grated cucumber
½ chopped tomato
½ grated apple
2 lettuce leaves, chopped
Oregano and salt to taste.

Method of preparation:

Mix the ingredients for the stuffing, put it on the bread and add the lettuce.

Chicken sandwich on pita bread

Ingredients:

1 medium flatbread
2 tablespoons shredded chicken
1 tablespoon of mustard
1 tablespoon of chopped celery
1 tablespoon of low-fat yogurt
Green smell and salt to taste
2 curly lettuce leaves
3 cherry tomatoes

Method of preparation:

Mix the ingredients for the stuffing (except the lettuce and tomato), stuff the bread and then top with the lettuce and tomato.

Written by Roberta Lopes from the Eu Sem Fronteiras team.