Sandwiches are probably the easiest meals to prepare and are so convenient when you have a busy lifestyle. When I was a kid I used to love a good egg salad sandwich with loads of mayonnaise on it. As I grew up and discovered new flavours, I experimented with different variations until I created my perfect egg salad sandwich and it’s healthy to boot.
As you know I’m a big believer of trying to intake as many complex carbs (whole grain) as possible, however as easy as it is to demonize white bread, recent studies show that if eaten in moderation it actually could have some benefits, teaching us to always listen to news/scientific fact with a grain of salt.
Fox News (http://www.foxnews.com/leisure/2012/10/01/white-bread-isnt-white-trash/ ):
“White bread also contains some essential nutrients that many of us lack, including folic acid, iron, and B-vitamins.
Now it appears that the pendulum is starting to swing the other way.
The British Nutrition Foundation says that new research shows that standard sliced white bread doesn’t cause bloating, wheat allergies or weight gain and is in fact a vital source of vitamins and minerals.”
So there you have it, when eaten in moderation and paired with other foods that are extremely high in fibre and whole grains, white bread can be part of a proper diet. What’s good about it, is that it is very easily digested, making it perfect for a pre-race snack, a post-race recovery meal or an on the bike refuelling strategy.
The breads I like to use for my on the go sandwiches are loaves that you can buy in any supermarket (reminds me of baby me). My favourite brand is Gardenia, which I’m sure all of you know. Recently they’ve started distributing their Slim n’ Fit Wheaten Bread line, which is great because: it has fibre, it’s high in Iron and is a source of B-Vitamins (Vit. B1,B2 and B3). This bread also contains L-Carnitine that is said to help burn fat throughout the day.
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Cut one onion and cook it down until caramelized in a pan on medium heat. Once jam-like add in one chopped pimiento.
Chop 1 celery stalk, 4 chives, 1 pc. of laughing cow cheese, 1 small tsp of mustard, 1 1/2 tsp of sour cream, 1 tsp lemon juice, 1 tsp lemon rind, salt, pepper, extra virgin olive oil.
Boil two eggs. Put water in a pan with eggs. Bring to a boil. turn off fire and rest 10 mins. transfer to cold water for 5 mins. Peel, chop and add to mix.
Assemble the whole thing: Bread, Mix, Onion/Pimientos, Arugula, Bread.