Sandwiches without Bread
Healthy Recipes for Sandwiches without Bread
Most of us have no issue with grabbing two slices of bread to create a sandwich. Healthy sandwich recipes without bread is for those of us trying to reduce our bread or grain intake or having special dietary needs. We have to take a different path to creating a sandwich. If you are one of those people, here are some options that are sure to please you.
Corn Shell instead of Grains
It doesn’t get any easier or tastier than this! Add this to your healthy recipes for sandwiches as I did. (Be cautious when shopping for the canned beans since most refried beans are fried in lard. We don’t want or need the extra fat and calories!)
½ cup vegetarian refried beans
¼ cup salsa, mild or picante sauce
1 cup lettuce, shredded
½ cup tomatoes, chopped
¼ cup onions, chopped
¾ cup shredded, cheese-type soy product (optional)
4 small, hard, flat corn tortilla shells
In a small bowl mix the beans and sauce and heat in the microwave ½ to 1 minute, covered. Spread mix over corn shells. Top with remaining ingredients. Serves 2
Lettuce instead of Bread
This is a quick and great way to have a sandwich without the carbs, calories and Omega-6’s of bread. Omega-3 can be found in wild, leafy greens. Too many grain products throws our omega’s out of balance.
2 cup vegetables of choice, chopped (like celery, pepper, onion, radish, cucumber, broccoli, carrot)
4 large lettuce leaves
2 tablespoon hummus, guacamole, or salad dressing of choice
Mix vegetables (except lettuce leaves) in salad dressing; spread onto lettuce leaves. Roll. Serves 2
Open Faced Sandwich
Stacked Vegetable Sandwich
This is a tasty way to have an all-vegetable sandwich . The grilled vegetables could be left raw for firmness. Sandwiches without bread can be open-faced like this.
4 1/2-inch thick slices of eggplant or other squash (small squashes can be cut lengthwise)
4 center slices of a large onion
4 center slices of a large tomato
4 tablespoons olive oil
1/2 cup shredded, cheese-type soy product*
1/2 cup shredded parsley (opt.)
For eggplant: eggplant oxidizes quickly to turn brown after being sliced, so use it quickly. First, salt it to reduce bitterness. Then, wash off the salt.
Spread eggplant or squash slices with olive oil and fry or grill quickly to keep firm. Fry or grill onion slices. Stack your sandwich by using your eggplant or squash as the base, then top with onion, then top with tomato. Mix parsley and shredded cheese-type soy. Top each stack with a tablespoon of mix and microwave for 15 seconds to melt cheese-type soy. Serves 2
*Note: Instead of using cheese-type soy, you could use hummus or better than sour cream (Tofutti), but don't microwave.
If you like Asian food, here is one of their healthy recipes to try. You can easily shred the vegetables in a food processor. Make extra and save in a sealed container in the refrigerator to use again the next day. This is a list of the vegetables that I use, but you can use any vegetables that you like.
2 cups vegetables: shredded cabbage, chopped celery, shredded carrots, finely chopped broccoli, chopped onions, julienned cucumbers, and mung bean sprouts
dash of seasoning (Mrs. Dash)
sprinkle of soy sauce
2 spring roll skins
Using a large dinner plate, fill the plate with slightly warm water. Place one of the skins in the water for about half a minute. It will still feel slightly stiff when removed. Place on a separate dinner plate and fill with 1 cup of vegetables, soy sauce and seasoning. Tuck in two ends, then beginning rolling one side of the skin while gently, but firmly, tucking the vegetables into the roll. Serves 2
Dipping Sauce: In a small bowl mix ½ c. smooth peanut butter, 1 t. soy sauce, 1 t. sesame oil, 1 T. raw honey, ½ t. ginger, and the juice of ½ lime.
Dr. Oz on Good Morning America, 2/03/2011, said that to improve our liver's function we should occassionally go one week without grains. Sandwiches without bread is a good way to help you do just that!
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