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Super Sandwiches, Wicked Wraps, Radical Rolls and Jumping Jaffles

With fresh, imaginative fillings, a variety of breads and attractive presentation, the humble sandwich can become a top seller or your menu.

Try these tips for healthy sandwiches:

• Use different filling combinations to increase food variety and choice.
• Try a variety of different breads such as fruit bread, Turkish bread, foccacia breads, bagels, pita or Lavash bread. Select wholemeal and multigrain bread varieties.
• Use polyunsaturated or monounsaturated margarine instead of butter, but spread sparingly (or don’t use at all).
• Try other spreads such as avocado, ricotta, low fat cream cheese, cottage cheese, chutneys, mustards, low fat mayonnaise, sweet chilli sauces, tomato sauce, salsa, hummus, tzatziki.
• Always include at least one vegetable (or fruit) filling.
• Use lean meats and reduced fat cheeses.
• Use up an excess vegetables in the fridge by slicing and roasting them in a little olive oil to use as a tasty and healthy sandwich filling or an interesting salad.

• Combine meat, vegetables and moistening agent (i.e. a sauce or dressing) into the one sandwich filling mixture for quick sandwich making. This will save time putting each individual item on the bread when making the sandwiches. For example:
  • tuna, corn, grated carrot, chopped celery, combined with low fat mayonnaise or
  • diced ham, crushed pineapple, grated cheese, bound together with a bit of tomato salsa.

• Have a large sandwich preparation bench to allow enough room to spread out the bread.
• Prepare sandwich ingredients beforehand and store in individual stackable plastic containers.
• Layout containers of fillings in front of the bread board, within easy reach and in sequence of how they are to be placed on the bread.
• Make up one type of sandwich, or roll at a time.
• Pair the bread slices top and bottom. Place fillings on the one bottom layer of bread only.
• To avoid soggy bread, place “wet” fillings such as tomato in the centre of the sandwich and dryer items against the bread.
• Invest equipment such as vegetable slicers, slice guides, spreaders and egg and avocado slicers efficient bulk sandwich preparation.
• Wrap sandwiches, rolls and wraps in clear wrap and display each one with a label listing ingredients and price so that students know what is on offer.

• This information has been sourced from Nutrition Australia.