Sandwiches, rolls and wraps are filling and nutritious. When well-priced and attractively presented with interesting and fresh fillings these foods can also be top sellers. Sandwiches can be made interesting by: offering a variety of different types of breads filling wraps, pita or a variety of rolls making ‘sushi sandwiches’ or pinwheels by rolling up a slice of bread with filling, cutting it in half and displaying it cut end up making multi-layered sandwiches making mini rolls using dinner rolls offering toasted sandwiches or hot rolls or wraps cutting sandwiches into different shapes and sizes using a variety of colourful fillings packaged so that students can see the fillings clearly using interesting combinations of sandwich fillings including those suggested below. A healthy sandwich means: being able to ‘see the bread through the spread’ using low-fat spreads including at least one vegetable (or fruit) filling using high-fibre grainy breads using lean meats and reduced-fat cheeses. Hint: Introduce wholemeal or wholegrain bread by making zebra sandwiches using one slice of white bread and one of wholemeal or grain. Interesting sandwich fillings Try some of the following sandwich fillings: ricotta, banana and honey ricotta, sultanas and grated carrot crunchy peanut butter*, sultanas and alfalfa sprouts leftover roast vegetables (for example, sliced zucchini, capsicum and/or eggplant) and ricotta chicken and coleslaw with low-fat dressing BLT – lean bacon (cooked and cold), lettuce and tomato creamed corn with cheese and ham tuna mixed with salsa or chutney or low-fat mayonnaise, corn and grated vegetables chutney, ham, low-fat cheese and tomato (put tomato between ham and cheese to prevent sogginess) peanut butter* and banana crushed pineapple, ham and low-fat cheese egg mashed with low-fat mayonnaise and lettuce chicken, avocado and cucumber.
Sandwich preparation and making tips Sandwich making can be a quick, easy and simple task. Use the suggestions outlined below to save time and make preparation easier. Prepare ingredients for sandwiches, rolls, wraps, burgers, jaffles and salads beforehand by: • washing all vegetables well by separating leaves (if necessary), washing and draining in a colander and patting dry • slicing, grating and chopping all sandwich fillings including draining beetroot, slicing meats, and separating meat and cheese slices • storing each ingredient in individual, clear, stackable containers in the fridge. Chop up a salad mix of different salad vegetables, for example cucumber, lettuce, tomato, carrot, canned corn, capsicum, sprouts, mushrooms and snowpeas. Try preparing the ingredients in different ways such as finely dicing like a salsa, chopping, shredding or grating. Combine this mix in a bowl at the start of the day and use in both sandwiches and salad boxes.
