How To: Make the Best Sandwich Ever

If there’s one thing I can get behind it’s a good sandwich. Well, that and a reunion season of Buffy, but such things are (unfortunately) out of my control.

Now, when I say good sandwich, I don’t mean squares of ham and cheese slapped between two pieces of eerily white bread.  I mean layers upon layers of fresh, flavourful ingredients and condiments hugged by slices of fresh, springy bread.

So how does one make the perfect sandwich? Let’s look at each component separately, and then get into combining.

Bread

Whether you like an open-faced, triple-decker, or regular hand-held style sandwich, you need the perfect bread base to carry the fillings. The bread aisle can present an overwhelming experience, so here are a few things to look for when choosing the perfect bread.

• Sodium. Bread can be extremely high in sodium, so always be sure to read the nutritional information. Remember that, according to Health Canada, healthy adults need only 1,500 mg of sodium daily.
• Fibre. Choose bread that is high in fibre, which is great for digestive and heart health; 3 grams per slice is good, but 5 grams is even better.
• Sprouted grains. This might be a new thing for you, so let me explain: when water is added to grains they begin to sprout, and all the nutrients and enzymes within the grains are activated, as if to grow into a plant. Not only is this process thought to up the nutrient content of grains, but also it’s thought to increase the grains’ digestibility.

Alternatively, you can make your own bread. Check out our recent article “Homemade Bread”.

Condiments

Refrain from pulling out the saturated fat-loaded mayo from your refrigerator—try making your own condiments. Here are a few of our favourites.

• DIY Mustard
• Sprouted Chickpea Hummus with Lemon and Smoked Paprika
• Smoked Tofu Cheese Spread
• Lentil Tapenade
• Smoky Guacamole
• Smoked Mackerel Pâté
• Honey Pistachio Butter

Fillings

Sandwiches can be as predictable or unique as you want them to be. Here is a list of our favourite combos.

• Grilled peanut butter, maple syrup, and banana
• Salmon with capers, cucumber, and cabbage
• Pesto, roasted red pepper, spinach, red onion, and cheese
• Sardines, raisins, and walnut spread
• Almond butter, goat cheese, dried apricots, and pear
• Chicken, curry spread, slivered almonds, and dried cranberries or raisins
• Smoked salmon, Gruyere cheese, and roasted red pepper
• Poached egg, sautéed mushrooms, and microgreens

Don’t be shy—we want to hear from you! Drop us a line on Facebook and Twitter and let us know what your favourite sandwich combo is!