Sandwich Intervention

Are you a good wich, or a bad wich?

With all the sandwich shops out there ready to build your dream hoagie, it’s hard to know when you’re making wise nutritional choices. One way to save money and guarantee you’re sandwiching nutritional choices from crust to crust, is to make your own at home, but turkey and cheese with mustard can get boring pretty quickly.

Here are a few heathy options (they’re also vegetarian), that will help you get protein, whole grains, and even fruit in between two slices without missing a single bit of the flavor you get from fancy breads and sauces at shops.

I use Ezekiel bread for all of these. Always pick whole grain breads, and steer clear of those made using refined flour and sugar. Not all bread is created equal. The right decision can make or break your diet, and how your clothes fit.

Cucumber Sandwich

Healthy Cucumber Sandwiches – Laughing Cow cheese replaces cream cheese for a healthy swap.

  • 2 slices of Ezekiel bread, toasted
  • Half a cucumber, sliced
  • Half a tomato, sliced
  •  2 wedges of Laughing Cow cheese
  • Basil
  • Red wine vinegar
  • S&P

Spread one wedge of cheese on each slice of bread. Sprinkle tomatoes and cucumbers with vinegar, salt and pepper. Layer veggies on one piece of bread and top with basil. Put the top piece of toast on and enjoy!


Peanut Butter and Berries The berries add sweetness without using jelly, so you skip the added sugar.

  • Fresh or frozen berries of your choice
  • Natural (no salt added) peanut butter
  • 2 slices of Ezekiel bread, toasted

Spread peanut butter on one piece of toast, add berries, press, slice and enjoy.


Grilled Apple and CheeseDo not butter the slices. The cheese and apple will add all the flavor you need. 

  • 2 slices of Ezekiel bread
  • Half an apple, sliced
  • One piece of sliced cheddar

Place one slice of bread on a sandwich grill, top with sliced apple and cheese, top with second slice, grill until cheese is melted.

Roasted sweet potato and pineapple

I ran across this delicious side dish in Martha Stewart’s Everyday Food magazine and enjoyed it so much I wanted to share the recipe.

Sweet potatoes have a lower glycemic index score than other potatoes, making them a good carb, and they come loaded with cartenoids, vitamin C, fiber and potassium.

Pineapple is another nutritional powerhouse with a natural sweetness that only gets better when roasted.

Don’t be shy about the cayenne used in the recipe. I would not categorize this as a spicy dish.

The basic recipe for this dish calls for preheating the oven to 450F and roasting the potatoes and pineapple for 30-35 minutes, stirring every ten minutes. The night I made this I was also cooking a pork loin and wanted to roast everything at the same time, so I actually cooked it all at 400F for 40 minutes, stirring at the halfway point. It made for a very easy dinner all-around.

Without further ado, here is the recipe.

Roasted Sweet Potatoes and Pineapple

  • 2 sweet potatoes, peeled and cut into 1-inch pieces
  • 1 medium pineapple, peeled, cored, and cut into 1-inch pieces, or one 20 oz can of chunks in natural juice (drained)
  • 2 tablespoons olive oil
  • 1/4 teaspoon cayenne pepper
  • Few cracks of sea salt

Preheat oven to 450 degrees. Toss sweet potatoes, pineapple, oil, salt and cayenne pepper together and spread evenly on baking sheet. Roast until sweet potatoes and pineapple are tender and golden, 30 to 35 minutes, stirring every 10 minutes.