In these times of working
The starting point is bread with lots of whole grains—preferably a real sourdough bread (recognizable by a distinctive sour taste). On the sandwich, you can then combine cuts based on five different groups.
1. Antioxidant- and fiber-rich vegetables – for example, tomatoes, grated red cabbage and fennel, grated roots, kale, pomegranate, sliced onions, and sprouts.
2. Snacks with healthy fats – mackerel, sardines, salmon, and fish rum with a high content of omega-3. Mashed avocado, homemade nut butter, sunflower-, pumpkin-, chia- and other seeds provide excellent doses of good vegetable fats.
3. Acidic products slow down digestion. Try sauerkraut, pickled vegetables, and why not a potato salad with a sour dressing.
4. Skip the sweetened drinks. Drink plenty of water with your food. Instead of juice – eat the whole fruit. Then you get in you all the benefits of the fruit and a much lower concentration of sugar.
Of course, not every sandwich can carry all of these ingredients. But if you see the list as a starting point and combine, say, two of the groups each time, then your sandwich will be an excellent alternative to any lunch in town. Good luck – and bon appetit!