Eating Well - Muscle Sandwiches

Sandwiches are arguably man’s favourite food. They are hearty and versatile, as the possibilities for building between bread are endless. From a choice of all kinds of meats and cheeses to veggies and condiments galore, you can build whatever creation you fancy. Keep in mind, however, that some sandwiches are better for you than others. The muscle sandwiches we’re going to talk about today help support an active lifestyle and meet your nutritional needs, which will help you sustain energy levels and build muscle.
As owner of a fresh and healthy food restaurant company in New York City called The Pump, my days are spent improving the food that New Yorkers eat by developing recipes that deliver nutritional benefits without sacrificing flavour or culinary inspiration. I’d like to share a few tips that I’ve learned along the way about how to make the most of your food, particularly the art of the sandwich.
Don’t be alarmed; building muscle sandwiches is quite simple. Using the following guidelines for building man’s most beloved meal, the sandwich, you’ll limit the intake of empty calories while boosting nutrient and protein consumption -- hence calling them muscle sandwiches. As a result, you’ll improve your performance at the gym, eliminate hunger spikes and snacking, and begin the process of embracing a healthier lifestyle.

 Complex carbohydrates

Whole grains are a great source of heart-healthy dietary fibre, which aids in digestion, cleans our insides and makes you feel fuller longer. As a general rule, the bigger the grain, the better. Best bets: Multi-grain bread, whole wheat ciabatta or Kaiser rolls, whole grain wraps, and pitas.

Lean proteins

The presence of lean meats in your muscle sandwich will help build, you guessed it, muscle by providing your body with essential amino acids, the building blocks of protein. If you buy cold cuts at the store, try to choose low-sodium options, as salt can cause bloating and water retention. Your best bet is to always use fresh meat (if you have some leftover turkey breast from last night’s dinner, lucky you). Best bets: White meat poultry, fish, lean cuts of beef, bison, tofu (as a vegetarian option).

Vegetables & legumes

Topping sandwiches with dark, leafy greens and colourful vegetables add great flavour without cholesterol, empty calories and salt. They also add massive amounts of nutrients that your body needs to perform regular functions. Best bets: Arugula, red cabbage, baby spinach, tomatoes, cucumbers, peppers, onions, olives, and all kinds of beans.

Healthy fats

Monounsaturated and polyunsaturated fats are keys to promoting and maintaining heart health, as they lower bad cholesterol and raise good cholesterol. Healthy fats are a great way to add flavour and richness to your healthy muscle sandwich. They also aid in the absorption of nutrients when combined with the other components of your super sandwich. Best bets: Olive oil, low-fat cheeses (preferably grass fed), avocado, hummus, and vinaigrette dressing(s).

Flavour

Traditional condiments can add unnecessary fat to your sandwich, sabotaging your efforts to eat healthy. It’s easy to add bold, fresh flavours to a sandwich with little calorie impact. Best bets: Tomatoes with fresh basil, cucumbers with red wine vinegar and fresh dill, caramelised peppers and onions, salsa, and hot sauce (watch the sodium).
Now that we’ve broken down the muscle sandwich, how would you like some recipes?

4 muscle sandwich recipes

Turbo Turkey

Ingredients:
2 slices 10- or 12-grain bread
6 oz raw, boneless, skinless turkey breast
½ avocado (mashed)
½ diced roma tomato
½ jalapeno pepper, diced
2 fresh limes
3 leaves red leaf lettuce
Salt and pepper to taste Directions:
Place turkey breast in a baking pan, squeeze the juice of one lime on top. Sprinkle with salt and pepper and bake at 180 for 20-25 minutes.  Let cool slightly, and then slice into 1/8-inch slices. Toast bread and top with turkey. In a small bowl, add pulp of avocado, jalapeno and tomato and mix. Add juice of one lime; season with salt and pepper and spread on top of the bread. Top with lettuce leaves.

Healthy Hulk Hoagie

Ingredients:
1 chicken breast
1 tbsp extra-virgin olive oil
¼ cup balsamic vinegar
Black pepper to taste
1 oz fresh mozzarella
1 large strip of roasted red pepper (jarred in water)
1 whole wheat ciabatta roll Directions:
Slice chicken breast in half and place in a frying pan with olive oil over medium heat. When chicken is golden brown, add balsamic vinegar and black pepper. Cook chicken until juices run clear. Toast the bread and top it with chicken, cheese and roasted red pepper.

Brawny Beef

Ingredients:
2 slices rye bread
1 tbsp extra-virgin olive oil
3 oz low sodium roast beef
1 slice of red onion
1 tsp spicy mustard
1 tsp horseradish
½ cup baby arugula Directions:
Heat a frying pan or grilling pan on high heat, brush bread with olive oil and place in pan. Cook for one minute or until bread is golden brown. In a small bowl, mix mustard and horseradish and spread on bread. Add roast beef, onion and arugula.

Ragin’ Cajun

Ingredients:
6 oz fillet of tilapia
1 tsp low sodium Cajun seasoning
½ of a green pepper, sliced
2-3 slices of red onion
1 tsp extra-virgin olive oil Directions:
Preheat broiler to high; coat bottom of baking dish with olive oil. Lightly coat fish with Cajun seasoning and put it in the pan. Place under broiler for 4-5 minutes, and then flip. When you flip the fish add pepper and onions to the pan, cook for an additional 4-5 minutes. Remove fish from broiler and place opened roll in for about one minute to toast. Place fish in roll and top with peppers and onions.