Who does not love good sandwiches? Besides being delicious, they are practical and easy to carry. Nevertheless, with the rush of the routine, many people eventually consume many unhealthy snacks, full of food preservatives and toxic substances. But you are responsible for your body health. Natural sandwiches, besides nutritional, has fewer calories compared to most of industrial products. They are able to nourish with vitamins and minerals necessary for your body.

Usually foods that present in healthy sandwich are source of energy as carbohydrates. As for fruits and vegetables are rich in substances beneficial for our health. Tomatoes, for example, has considerable levels of antioxidants, which are responsible for the prevention of heart diseases and premature aging of cells. The lettuce has excellent fiber for maintaining the intestine, and provides satiety. When assembling the dish, you may also use oilseeds, such as chestnuts. They are a source of good fats and helps the good cholesterol and the blood circulation.

It is not recommended to stay for many periods without eating, so natural sandwiches are a good choice for that time when you get hungry. Also, it is not advisable to eat foods like cookies, cereal bars and other industrialized foods. But be careful: Do not replace a meal for a sandwich. However, if you need, choose those with a healthier composition and preferably a homemade version.

NAMU courses listed four delicious natural sandwiches for you to prepare, check them out:

Wholemeal bread gluten and lactose free

Ingredients:

  •  25 g of fresh yeast
  • 500 g of rice flour
  • 75 g of egg
  • 200 ml of water
  • 25 ml of olive oil
  • 25 ml of oil
  • 5 g sugar
  • 5 g of salt
  • 35 g of ghee

Directions:

  • Mix the yeast with half the water and half the flour
  • Leave it to ferment for 20 minutes
  • Add the remaining ingredients and mix until forms a homogeneous texture
  • Leave to rest for 20 minutes
  • Cut and shape
  • Leave it until double the size
  • Bake it in a greased baking in oven at 320°F
  • Serve it

Tip: You can eat the homemade bread with several side dishes such as jellies, jams, ghee, fillings with vegetables and even different mayonnaises, like avocados.

Natural chicken sandwich

Ingredients:

  • 100 g of pre-cooked shredded chicken
  • 1/2 small chopped onion
  • 1/2 chopped tomatoes
  • 1 little carrot grated
  • 1/2 corn can
  • Parsley and chives to taste
  • Salt to taste
  • Homemade mayonnaise
  • Bread

Directions:

  • Sauté the shredded chicken with olive oil, garlic and onion in a pan
  • Mix the onion and the chopped tomatoes, grated carrot, corn, parsley, chives and salt
  • Add mayonnaise until the desired consistency of the filling
  • Creamy or more consistent, as you prefer
  • Place the filling between two slices of bread
  • Serve

Source: Tudo Gostoso

Sandwich with tuna paté

Ingredients:

  • 2 slices of bread
  • 2 tablespoons of grated canned tuna
  • 1 tablespoons of homemade mayonnaise
  • 2 tablespoons of grated carrots
  • 2 tablespoons of chopped green olives
  • 1/2 small chopped onion
  • Parsley to taste
  • 2 leaves of lettuce

Directions:

  • Add the tuna, mayonnaise, carrot, olives, chopped onion and parsley and mix all of them.
  • Spread the pate on the bread and place two lettuce leaves on top.
  • Serve it.

Source: Meu Prato Saudável

Cucumber sandwich

Ingredients:

  • 2 slices of bread (it can be a whole bread)
  • 2 tablespoons of softened cream cheese
  • 6 slices of cucumber
  • 2 tablespoons of alfalfa sprouts
  • 1 teaspoon of olive oil
  • 1 teaspoon of red wine vinegar
  • 1 sliced tomato
  • 1 leaf of lettuce
  • 1 sliced of peperoncini
  • 1/2 mashed avocado

Directions:

  • Spread 1 tablespoon cream cheese on each slice of the bread
  • On one side, arrange the slices of cucumber in a single layer
  • Cover them with alfalfa sprouts
  • Drizzle everything with oil and vinegar
  • Prepare another layer with slices of tomato, lettuce and the sliced peperoncini
  • Spread the mashed avocado in the other slice of bread
  • Close the sandwich and serve it.

Source: Allrecipes

You may also prepare your own side dishes and make healthy burgers at home. All to keep yours and your whole family healthier.

Did you like the recipes? Buy our healthy sandwiches course, with different ideas to the daily life and also to sell them.

Photo: SodanieChea / Flickr