Sandwiches & Wraps | Be Nutritious

Chicken Salad with Walnuts, Raisins and Apples.

My favorite dishes are simple dishes. I love cooking but I don’t like staying in front of the stove everyday for hours (besides who has time for that) so sometimes I just make quick lunch meals like chicken salad sandwich which I can take with me to school. As opposed to tuna salad you do not have to worry about ‘fishy’ smell surrounding you when you unpack your lunch, so it’ just perfect to take with you to school, work or any place where you’ll be eating around people. Nevertheless tuna can be prepared exactly the same way and it is as delicious as chicken so if you don’t care about ‘fishy’ smell go ahead and try one with tuna instead.

Ingredients (2 servings):

6 oz cooked chicken
1/4 cup light mayo (I like Smart Balance)
2 Tbsp honey mustard (or Dijon mustard + some honey)
1 Tbsp lemon juice
1/3 cup chopped walnuts
1/4 cup raisins
1/3 cup finely chopped red onion
1/4 cup apple cut into tiny cubes
Salt, pepper

Shred and chop chicken until it resembles chunky tuna.

Mix with the rest of the ingredients and season with salt and pepper.

Serve on a salad, with crackers, in sandwich or wrapped in tortilla.

Crab Melt

When I went back home to Miami last month I had a chance to eat fabulous crab and cheese sandwich in one of the food trucks that serve town. It was really great so I decided to make one after coming back to Georgia for the new school semester. What is pretty cool about all kinds of sandwiches is the fact that you can use any kind of bread or cheese you like, my favorite cheese is provolone but feel free to use any type you wish. The original one I ate in Miami was made with cheddar and multigrain bread. Also crab meat can be quite expensive sometimes so you can substitute it for imitation crab although don’t expect the same results because they taste differently.

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Fish Sandwich with Red Cabbage Slaw

Ever since I remember one of my favorite fast foods was fish sandwich. Even as a little kid I never wanted to eat burger at McDonalds, but I always loved their fish mac. So when I saw in my freezer small 4 oz square pieces of cod, right away I thought of frying them and placing between sandwich slices. I only did slight modification, to make the meal healthier and with higher higher content I prepared the sandwich with homemade coleslaw instead of tatar sauce. Homemade coleslaw is so much taster than in fast food restaurants and you control what you add into it so it is never overpowered with sugar.

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Back to school, Tofu Egg Style Salad Sandwich.

Today in my week full of back to school vegetarian lunch options, I’m presenting Tofu Egg Style Salad Sandwich. That’s a good alternative for those of you who are either allergic to eggs, are vegan, watch cholesterol or simply don’t like eggs. Tofu is one of those amazing products that doesn’t have much taste on its own but acquires taste of whatever seasonings are used with it. I used turmeric which adds nice yellow color so the salad looks like an egg sandwich, Dijon mustard which usually is used in egg salad and some garlic powder and low sodium soy sauce for a sharper taste. I also combined it with some diced celery and green onion. That’s my choice but any kind of veggie can be used here. Some people like to add green or red pepper.

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Back to school, healthy Hummus wrap for lunch.

It’s back to school time, some kids already started school, some will within the next few days. This week I want to present some healthy vegetarian lunch ideas for kids so they won’t have to be eating junk at school. A lot of parents don’t prepare lunches for their children believing that school provides them with proper nutrition. Unfortunately healthy and school often are as antagonistic as rain and desert. Whoever watched Jamie Oliver’s show “Jamie’s Food Revolution” on ABC knows what I’m talking about. I’m assuming you can still watch the show for free on ABC website. Jamie tried to revolutionize American school food system, he already did the same thing in England and now he’s been trying to make some changes in US. It’s hard to say if the results were spectacular, he was only active in one town in few schools but I believe that with people’s attention to the problem much more can be done. You can support Jamie’s idea by signing the petition to improve school lunches here.

Anyway, knowing how badly they feed our children at school, I would rather be cautious and make school lunches by myself. At least I know what I put inside and I know that my kids (or rather future kids) eat healthy and nutritious meals. By the way, can you believe that schools classify french fries as a vegetable. That’s one of the most ridiculous things I’ve ever heard . So to all the parents that don’t want their young ones to eat junk, it’s a new school year so take charge of your children nutrition and weight and start preparing them healthy lunches for school. It takes just a few minutes and is so much better for them than nuggets and fries few times a week.

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Cilantro Tofu Bean Burgers

Being vegetarian sometimes is not easy. Especially when eating out or during barbecue season. Everyone’s grilling ribs or steaks and again the only option for you is store bough veggie burger. I personally don’t go crazy for them, prefer to make veg burgers myself. Great thing about homemade veggie or bean burgers is that you can prepare them ahead and take with you to a barbecue party to put on a grill. And they taste so much better than the store brands.

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Summer Rolls with Sweet Chili Sauce

Summer rolls are a perfect finger food. It’s usually served with a dipping sauce as an appetizer or a snack. You probably heard more often name spring roll, well I don’t know what’s the difference and I don’t think there is any. They’re exactly the same thing.

Preparing summer rolls is fun and entertaining. The longest part is cutting up the veggies into matchsticks but the rest is more like playing around with your food. It’s really cool and if you have kids I’m sure they’ll be more than eager to help you.

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Summer Sandwich with Avocado & Garlic-Herb Mayo

On hot summer days I absolutely love eating fresh, cold food. It’s refreshing and doesn’t load your tummy with trash. Veggies, fruits that’s what I love the most and this summer veggie sandwich is so yummy. It’s perfect to take for a picnic or to a park with your family.

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Black Bean and Avocado Wrap

If you like fresh, Mexican flavors you definitely are going to like black bean wrap. Limejuice and cilantro, so common in Latin cuisine, make the wrap very energizing. Made with fresh veggies and canned beans gives you serious fiber load and some protein.

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