A sandwich is often eaten during lunch, but many people see a standard sandwich as an unhealthy lunch. By choosing the right type of bread and the right toppings, a sandwich can become a real healthy vitamin bomb. A sandwich does not have to be a boring white sandwich with ham and cheese, it can also be much more exotic and surprising!
The toaster
The first toaster was invented in 1893. This device did not work properly yet. The first commercially successful electric toaster was not introduced until 1909 by General Electric. Not coincidentally, the first grilled cheese sandwich, also called croque monsieur in Belgium, probably dates from 1910, where it was made in a café in Paris.
The sandwich
The name Tosti comes from Italy. It is plural of tosto derived from tostato whose past participle tostare ?? roast ?? means. Tosti means “toasted slices of bread”, and that is exactly what is meant by this dish: two toasted sandwiches with toppings in between. This is a broad concept with which you can vary widely. To make a healthy version, you can use whole grain or spelled bread. As a topping you can vary a lot with vegetables, fish and lean meat and cheese types.
Preparation
The most famous way to make a sandwich is in a sandwich maker. This is also a very responsible way because no fat is needed. Other ways to prepare a sandwich are:
In a grill pan
It is best to lubricate the grill pan with some (olive) oil. This way your toast will get beautiful golden brown grill stripes. The advantage of this method is that even thicker sandwiches can be roasted. The downside is that it takes longer because only one side is being roasted at a time, but if you have a large grill pan you can of course make several at once.
In a toaster
You can toast the sandwiches separately in a toaster. The toasted sandwiches are only topped after toasting. This is a quick way if you want to make one sandwich. The disadvantage is of course that the topping does not heat up, and if you use cheese, it does not melt. This method is ideal for sandwiches with cold toppings, such as smoked salmon or avocado.
Above the fire
If the sandwich is placed in a clamp, it can easily be roasted over the fire. This gives a real smoky flavor to the sandwich and is also nice to try as a side dish on the barbecue. The disadvantage is that the bread will burn faster. You can pack it in aluminum, but paying close attention also helps.
Spelled toastie with chicken, tomato and mozzarella
Spelled is an ancient grain that was widely used before wheat. Spelled contains a lot of proteins, vitamins E, vitamins B3, B1, B6 and B11 and minerals, especially manganese, iron, magnesium and phosphorus. Spelled also contains six of the eight essential amino acids, which activate the production of hormones in the body so that we can feel happy and joyful. Spelled cleans the blood vessels and reduces the risk of a heart attack. Enough reasons to choose spelled!
In combination with lean chicken, tomato and some mozzarella, this toasted sandwich makes a tasty and healthy meal.
Ingredients
- For 4 toasted sandwiches
- 8 slices of spelled bread
- 1 chicken fillet of about 150 grams
- 2 tomatoes
- 1 scoop of mozzarella
- basil
- olive oil
- pepper and salt
Preparation
- Cut the chicken fillet into small strips and fry in a frying pan with some olive oil until done.
- Cut the tomato into cubes and fry briefly with the chicken.
- Add some salt and pepper and stir well.
- Cut the mozzarella into 8 slices.
- Cover 4 slices of bread with the chicken mixture and top with a slice of mozzarella and some basil leaves.
- Place the other slice of bread on top and grill the sandwiches in a grill pan that has been coated with olive oil.
- When both sides are golden brown and crispy, and when the mozzarella has melted, the sandwich is ready.
- Serve the toasted sandwiches whole on a plate.
Whole grain sandwich with avocado and shrimp
An avocado is a fruit that contains very little sugar. They consist of 75% monounsaturated fatty acids and omega-3 and omega-6 fatty acids, these are fats that your body needs. Avocado is high in potassium, which can help prevent cardiovascular disease. Avocado also contains many vitamins and minerals such as vitamins B6, C, D, riboflavin and manganese. Together with fiber-rich wholemeal bread and protein-rich shrimps, this is a healthy sandwich for breakfast, for example.
Ingredients
- For 4 toasted sandwiches
- 8 slices of wholemeal bread
- 2 avocados
- 200 grams of Dutch shrimp
- 4 lettuce leaves
- olive oil
- balsamic vinegar
- mustard
- pepper and salt
Preparation
- Toast the bread in a toaster
- Meanwhile, remove the stone from the avocados. Remove the pulp with a spoon and cut it into cubes.
- In a small bowl, mix 2 tablespoons of olive oil with a tablespoon of balsamic vinegar, a teaspoon of mustard and some salt and pepper.
- Mix this dressing with the avocado.
- Top a toasted slice of bread with a leaf of lettuce, a quarter of the avocado mixture and a quarter of the Dutch shrimps. Place another toast on top.
- Repeat this for the other 3 sandwiches
- Serve the toasted sandwiches whole on a plate.
Apple toast
A ripe apple contains vitamins B1, B2, B6, C and E. It also contains a number of minerals, such as calcium, magnesium and potassium, and in particular a lot of fiber. It is best to eat the apple with the skin, as it contains the most fiber and vitamin. Apple syrup is a source of iron, which can be better absorbed in combination with the vitamin C from the apples. The fruit pairs well with muesli bread. Granola bread contains nuts, raisins and whole grains, making this bread a source of fiber, vitamins, minerals and good fats.
Ingredients
- For 4 toasted sandwiches
- 8 slices of muesli bread
- 1 apple
- Apple syrup
- cinnamon
Preparation
- Wash the apples well and remove the bell housing, cut the apple into wedges and then into thin slices.
- Spread four slices of muesli bread thinly with apple syrup. Place the apple slices on top and sprinkle with some cinnamon.
- Put the other slice of bread on top and toast the sandwich in a sandwich maker.
- Cut the sandwich in half diagonally and serve on a plate
