“You've been making sandwiches—the ones made with white bread, peanut butter, and marshmallows, which are considered the most suitable for lunch,” said Edwin Baker, a consultant for the National Food and Nutrition Association and a sandwich master. In fact, the conventional sandwich-making methods are often filled with the worst food pairings, and by modifying some methods, one can create a very satisfying and healthy sandwich.
1. Replace mayonnaise. Mayonnaise is not a healthy food and should be replaced with healthier options like hummus, avocado puree, or mustard.
2. Use less raw produce. Vegetables and fruits like tomatoes, cucumbers, and carrots have high water content. Piling too much of them will only result in a soggy sandwich. At the same time, they are very low in calories, and you'll feel hungrier a few hours after eating. It's best to add only a few slices of high-water-content vegetables and supplement with some dry vegetables like bean sprouts.
3. Pay attention to ingredient layering. To keep the sandwich from falling apart and to prevent heavier ingredients from dropping when you bite it, you need to layer the ingredients properly. Typically, the heaviest meats should be placed first, followed by lighter foods such as sliced avocado, tomato, or cheese. The lightest ingredients, like lettuce, onions, or sprouts, should be placed on top.
4. Mind your cutting method. If you are dealing with a large sandwich, cutting it diagonally is the best way, as this helps to separate a heavy deli-style sandwich. Remember to use a serrated knife to cut the bread, as it cuts through the sandwich more easily and won't cause it to crumble or fall apart.