After the summer we return to the load, the children to school, us to work and many of us accompany our return with new purposes. It is easy that during the summer we have gone a little too much or left our healthy habits, and nothing happens, we have enjoyed it and now we come with the desire to get our diet back on track.
My tips for preparing a good sandwich
In consultation I always say that one of the most important habits to change is breakfast. If we start the day well, it is easy for us to continue it adequately. Today I want to focus on how to prepare a healthy snack, because it is what the vast majority of people eat for breakfast. A sandwich can be a very good option, the problem is that the vast majority of people fill the sandwich with some protein and little else. So making a few adjustments will be important to turn this dish into something healthy.
The quality of the bread
This is the first point you should take into account when preparing your sandwich. If you consume gluten, avoid common wheat breads and opt for older varieties such as spelt or the kamut. If you can, also make sure that the flour in your bread is integral, long fermentation and have as few ingredients as possible. In case you do not consume gluten, choose quality flours such as buckwheat, quinoa, brown rice or tapioca. And, above all, avoid those breads that are mainly made up of starches.
In case you do not consume gluten, choose quality flours such as buckwheat, quinoa, brown rice or tapioca
Includes quality protein
We are interested in incorporating protein in all our preparations. Protein is a fundamental nutrient to maintain our health and the structure of our tissues, it has enzymatic and hormonal functions, etc. In the case of vegetable proteins we have very healthy options such as hummusthe tempehthe tofuthe peanut butter or the dried fruit cheeses.
Do not miss the vegetables
Vegetables should be part of all our meals (yes, breakfast too). Vegetables are rich in antioxidants, vitamins, minerals, fiber and chlorophyll, among other benefits. It is very important to vary the type of vegetables, since each one brings us different benefits. you can incorporate raw vegetables (sprouts, arugula leaves or lamb’s lettuce), cooked vegetables (such as canned red peppers, vegetable pâtés, baked vegetables…) or pickled or fermented vegetables (to give extra probiotics to your preparations).
Fats are essential for our cellular health
healthy fats
Lastly, don’t forget to incorporate healthy fats into your snack. Fats are essential for our cellular health, they help us absorb fat-soluble vitamins and they are also the macronutrients that, together with proteins, provide us with greater satiety. As if that were not enough, they help us better manage blood glucose. Within healthy fats we have options as delicious as extra virgin olive oilthe olivesthe nuts Y seeds or the avocado.
Examples of healthy snacks
We have already talked about the keys to turning your sandwich into a healthy snack. Now I leave you some ideas of my favorite filling combinations:
- Hummus with extra virgin olive oil, roasted peppers and arugula leaves.
- Guacamole, marinated tempeh, dried tomatoes in extra virgin olive oil and arugula leaves.
- Vegan nut cheese, kimchi and avocado.
- Olivada, grilled tofu and sautéed mushrooms with garlic.
