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A sandwich rut

5 ways to shake up a sandwich rut

Say sayonara to boring turkey sandwiches and shake up your lunchtime rut with these ideas from Beci Falkenberg, a chef at Cancer Wellness at Piedmont. The combinations are endless!

1. Vary the vessel. Swap plain white bread for something new. Chef Falkenberg suggests:

  • Whole grain bread, wraps, bagels, sandwich thins or English muffins
  • Romaine lettuce
  • A large cabbage leaf
  • A rice paper wrap

2. Use healthy fillers. Add some flavor to your sandwich or wrap with these tasty, healthy ingredients:

  • Chopped seasonal fresh fruit (apples, strawberries, peaches, figs, mandarin oranges, grapes, blueberries, pineapple)
  • Dried fruits (raisins, cranberries, blueberries, chopped apricots)
  • Nuts and seeds (walnuts, almonds, cashews, pumpkin seeds, sunflower seeds, chia seeds)
  • Whole grains (cooked quinoa, brown rice, kamut and farro)

3. Vary the veggies. Tomatoes and lettuce are sandwich classics, but if you are bored, mix it up with:

  • Mushrooms
  • Broccoli sprouts
  • Micro greens
  • Spinach
  • Grated carrots or zucchini
  • Coleslaw or broccoli slaw
  • Roasted veggies
  • Beans

4. Repurpose your leftovers. Instead of sliced deli meat, fill your sandwich or wrap with leftover dinner, such as:

  • Taco filling
  • Rotisserie chicken
  • Rice and beans
  • Asian stir-fry
  • Chili
  • Guacamole
  • An omelet

5. Pump up the flavor with condiments, such as:

  • Sriracha
  • Salsa
  • Whole grain mustard
  • Korean gochujang sauce
  • Hummus
  • Olive spreads
  • Greek seasoning
  • Yogurt dip
  • Bean dip
  • Pickled veggies
  • Chopped fresh herbs
  • All-fruit preserves/jams
  • Salad dressing

For more recipe ideas, click here

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