The creation of a sandwich has its legend. It says: sandwiches, where the filling is between two slices of bread, were invented by John Montague, an English diplomat and a gambler. He spent a lot of time at the gambling table, ate right there and not to get his hands dirty, covered a fat ham with the second slice of bread. Montague had the title of Count Sandwich and the dish was named after him.

In fact, everything was a bit wrong. This man really existed, but he was not only a gambler. He lived in rather cramped circumstances, always needed money and worked very hard: he was Lord of the Admiralty (naval minister), and subsequently Minister of Foreign Affairs. His eternal economy led to the fact that John Montague was eating mainly sandwiches. However, it is not known whether he covered them with the second piece of bread or not.

Credit: Freepik

Credit: Freepik

The modern rhythm of life sometimes leaves no choice to the person: either a snack should be fast, or he can stay hungry. It is extremely difficult to observe all the postulates of healthy eating in this situation, and some people believe that it is not possible at all. The problem is one - most sandwiches are not very useful food, and for those who watch their figure can find too many calories in sandwiches.

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However, these are all prejudices. A sandwich can be useful and low-calorie. Nobody forces you to do it solely with peanut butter. You can change its filling and use a lot of greenery and boiled chicken breast. If you add to this whole wheat bread, your useful sandwich is ready. It can be eaten for breakfast or as a lunch.

Credit: Unsplash

Credit: Unsplash

No sandwich can be cooked without bread. At the same time, in order for the snack to remain useful, you should try rye or whole grain bread. Scientifically proven that such varieties are not only harmless to the figure, but also are beneficial to health and even reduce the risk of obesity, diabetes and cancer.

Avoid high-calorie sauces. Mayonnaise also is among them. It is better to replace it with non-fat sour cream. It will also be more useful to prepare the sauce yourself from the proven ingredients. It can be, for example, a sauce based on yogurt with garlic and greens.

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Make your sandwiches really useful, adding as many vegetables and greens as possible. You should try to use them in a fresh form, rather than in a boiled or grilled version. In this way all vegetables will retain their nutritional properties and vitamins.

Credit: Freepik

Credit: Freepik

If you use meat or fish as ingredients, then refuse frying. It will be much more useful to boil or to steam them. Remember that making sandwiches is a kind of art. Try to experiment with the form, ingredients or dressings. Let it be a bagel today, and tomorrow you can eat a roll.

If you are interested in some new recipes of healthy sandwiches, you can try any of these:

#1. Sandwich with hummus of avocado. Useful hummus is becoming more popular. This dish came to us from the Mediterranean cuisine, it is based on peas chickpeas, which contain a lot of folic acid. It, in turn, is able to raise the level of dopamine - the hormone responsible for pleasure. Avocados are extremely useful. The flesh of this fruit is able to replace animal products, so it is especially loved by vegetarians and adepts of healthy nutrition. You need: avocado, canned chickpeas, garlic, lemon juice, cumin, paprika and pitta bread.

Credit: Freepik

Credit: Freepik

#2. Bruschetta with ricotta and figs. Such a ricotta sandwich contains almost no calories and perfectly suits as a light snack. Ricotta refers to low-fat varieties of cheese, it is delicious, useful and rich in calcium. A fig is an excellent alternative to harmful sweets. This fruit is rich in vitamins B1, B3, PP, C, and iron. For such a sandwich, you can choose and dried figs. You need: bread, olive oil, ricotta and figs.

#3. Roll with shrimps and vegetables. Vegetables are a storehouse of nutrients and vitamins. Prawns belong to the category of healthy seafood. They consist of pure protein, which is well absorbed and simply necessary for normal functioning of the body. You need: shrimps, sesame oil, soy sauce, lettuce, belly pepper and pitta bread.

Credit: Freepik

Credit: Freepik

#4. Sandwich with goat cheese and spinach. Goat cheese, no doubt, will become a decoration of the sandwich and give it a unique taste. In addition, it is the leader in the content of useful proteins and trace elements, in particular calcium. Green vegetables are useful and rich in vitamins. Spinach, for example, is well absorbed and even a small portion of it is enough to saturate the body with nutrients. You need: goat cheese, bread, oregano, olives, tomatoes, spinach and arugula.

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

Please share this with your friends and family and let us know what you think in the comments below.

Credit: BetterMe