Tips to up your sandwich game

Sandwiches may not be an Insta-worthy lunchbox item, but in my opinion, they get a bad wrap. You can totally make a nutritious sandwich with these tips.

Back in my day (sounds like I’m super old!), it was standard for kids to have a sandwich in a brown paper bag for lunch. Nowadays, a sandwich seems like its the poor man’s option, but personally, I think it can be a healthy choice.

Sandwiches are easy to make and they’re even easier to eat. Tick, tick. They also can be a vehicle for a lot of good stuff including protein, fat, fibre and veggies - all of which are often lacking in kid’s diets.

But yes, the P&J sandwiches or the Tip Top Vegemite sandwich aren’t going to be meeting your child’s nutrient needs or give them the lasting energy they require to learn and play at school. And yes, they can get a bit boring after a while, potentially causing your child to “food jag” if they’re a fussy eater.

Before you ditch the sandwich, take a look at the 9 ways you can make a sandwich more exciting and nutritious.

10 Tips to up your sandwich game

1. Choose your bread wisely

Swapping your bread can be a simple set in improving the nutrient quality of your child’s sandwich. Generally speaking, bread from the supermarket (particularly the white fluffy bread) is made with predominantly refined wheat flour and lacking in fibre and nutrients. Typically with a higher glycaemic index, these breads are easy to digest resulting in a sharp spike in energy and leaving your child crashing and (hungry) soon after.

If you are purchasing a supermarket bread, you want to look for one with high-fibre and preferably without the add ons like canola oil and emulsifiers.

Some of my recommended brands for the supermarket are Alpine Breads, Macro and Edwards.

If your child hates the idea of seeds, try a sourdough. Other brands that I opt for are the GF Precient, Zeally Bay, Seeds of Life or Culina Bakery.

2. Add a quality protein

Quality protein is not only a powerhouse of nutrients that supports your child’s brain development and growth, but it also is what is going to fill your child up.

Swapping out any processed sandwich meats such as ham, salami, turkey and corn beef for a quality, whole food protein source will help improve the nutrient quality of the sandwich. Think sliced chicken breast, leftover roast lamb, tinned tuna or egg.

3. Load it up with veggies

Use a sandwich as a vehicle to carry veggies to increase the micronutrients and the fibre of your child’s lunch. Some of my favourites are grated carrot, sliced cucumber, sliced lettuce or spinach, avo, tomato.

If you have a fussy eater, consider this an opportunity to increase their exposure to veggies. They may take out the tomato slices, but eventually, they may eat it. If you stop giving it to them, they don’t have an opportunity to try it.

4. Swap margarine for butter or avo

Did you know that margarine is actually black? Stick with the all-natural stuff. If you can afford organic or grass-fed butter, that’s a much better option. No butter? Try avocado.

5. Roll it

Is your child sick of sandwiches? Do you want to try something new but there’s resistance? Why not try rolling your child’s sandwich and cutting it up like sushi. It can be a novelty which can distract from the ingredients inside and it can also be a way to transition to other foods such as a wrap or rice paper rolls etc.

6. Add a fermented food

Fermented foods contain live beneficial bacteria that can offer amazing benefits to our gut health. Adding some sauerkraut or fermented carrots into a sandwich would give it an incredible boost!

7. Consider your spreads

Peanut butter, jam, vegemite, honey, Nutella are pretty stock standard sandwich spreads for kids. If you’re stuck in a rut of making plain sandwiches with these spreads, consider swapping for a whole food alternative.

There is a huge range of nut butters available as well as alternatives such as EveryMite. You could make your own Nutella or berry jam and purchase local honey.

8. Try a homemade wrap

Wraps are incredibly easy to make as well as cost-effective. They also allow you to vary the ratio of bread to the filling, essentially increasing the nutrient content of your child’s lunch.

Try making your own or opt for a pre-made wrap such as Mountain Bread Wraps.

9. Ditch the sandwich cheese slices

Sandwich cheese slices are highly processed and resemble more plastic than real cheese. Preservatives, enzymes, colours are just some of the ingredients you’ll find on the packet.

Replacing sandwich cheese slices for a good quality cheese and slicing it yourself is a simple way to up your sandwich game.

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