Sandwiches

Sandwiches, rolls and wraps are filling and nutritious. If attractively presented with interesting and fresh fillings children will be more likely to be persuaded to eat healthy options

Sandwiches can be made interesting by:

• offering a variety of different types of breads
• filling wraps, pita or a variety of rolls
• making ‘sushi sandwiches’ or pinwheels by rolling up a slice of bread with filling, cutting it in half and displaying it cut end up
• making multi-layered sandwiches
• making mini rolls using dinner rolls
• offering toasted sandwiches or hot rolls or wraps
• cutting sandwiches into different shapes and sizes
• using interesting combinations of sandwich fillings

A healthy sandwich means:

• being able to ‘see the bread through the spread’
• using low-fat spreads
• including at least one vegetable (or fruit) filling
• using high-fibre grainy breads
• using lean meats and reduced-fat cheeses.

Interesting sandwich fillings

Try some of the following sandwich fillings:

• ricotta, banana and honey
• ricotta, sultanas and grated carrot
• crunchy peanut butter*, sultanas and alfalfa sprouts
• leftover roast vegetables (for example, sliced zucchini, capsicum and/or eggplant) and ricotta
• chicken and coleslaw with low-fat dressing
• BLT – lean bacon (cooked and cold), lettuce and tomato
• creamed corn with cheese and ham
• tuna mixed with salsa or chutney or low-fat mayonnaise, corn and grated vegetables
• chutney, ham, low-fat cheese and tomato (put tomato between ham and cheese to prevent sogginess)
• peanut butter* and banana
• crushed pineapple, ham and low-fat cheese
• egg mashed with low-fat mayonnaise and lettuce
• chicken, avocado and cucumber.
  

*Food allergies are the most common triggers for anaphylaxis (severe allergic reactions) in children. Eight foods cause 90 per cent of food allergies: peanuts, cow’s milk, egg, wheat, soybean, tree nuts (for example, cashew), fish and shellfish. Schools should be aware of the risk of hidden allergens. Check your school’s policy regarding students with severe allergies. 

Making wraps

To make wraps:

1. spread lavash, pita or mountain bread wit a spread – lavash bread freezes well and takes only 5–10 minutes to defrost
2. place filling ingredients in the middle section of the bread leaving enough room at either side to wrap one side of the bread over the filling
3. roll carefully and firmly – this may take a bit of practice
4. cut in half diagonally to display the contents
5. wrap firmly but not too tightly in plastic wrap
6. if wraps are to be heated put foil or paper around the bottom half of the wrap.

Making toasted sandwiches

When making toasted sandwiches:

• use day-old bread to make jaffles in advance and store them wrapped in the freezer until required
• spread only a thin scrape of margarine or oil spray on the outside of toasted sandwiches and do not spread anything on the inside to reduce the total fat content
• do not use extra margarine or oil when toasting foccacias or Turkish bread as there is enough oil in them already to prevent them from sticking.