Friday, March 28, 2008

Mix-and-Match Sandwiches

The following are some more options to help you to create delicious, low-GL sandwiches to keep you within your 10GL goal per meal. Choose the type of bread you want from the 'Choose 1 Bread' box, then decide which topping and salad to put with it from the 'Choose 1 Filling' and 'Unlimited' boxes.

You can also choose anything from the 'Optional' box.

So, for example, you could go for wholemeal bread and smoked salmon with rocket and pesto or an open rye-bread sandwich of cottage or cream cheese with spinach and sliced or mashed avocado. Alternatively, try a wholemeal pitta stuffed with pastrami, bresaola or lean, unprocessed ham with sliced gherkins and tomatoes, lettuce and coarse-grain mustard.

Diet Start

You'll notice that we haven't included butter - try to cut down on saturated fat by choosing a moist filling so that you don't notice the absence of a fatty spread. If you do want to use it, have just a thin smear, or use a little hummus or mustard instead. The serving sizes here are for one person.


Bread (carbohydrate)

1 medium slice wholemeal bread maintenance phase: 1 thick slice

3/4wholemeal pitta bread (or to make life easier, have a whole pitta bread for 10D but don't have it with a carbohydrate-containing filling - so no sun-dried tomatoes or hummus, for example)

maintenance phase: 1 pitta

11/2 slices pumpernickel-style rye bread

maintenance phase: 2 slices

3 rough oatcakes maintenance phase: 5

1 small wrap

maintenance phase: 11/2 small wraps (or 1 large)


Filling/topping (protein)

200g (7oz) hummus (small tub)

120g (41/4oz) cottage cheese, (about 1/2 tub)

85g (3oz) smoked fish (a medium fillet), such as salmon, trout or mackerel

50g (13/4oz) cooked meat (couple of slices), such as chicken, turkey, ham off the bone, pastrami or bresaola

70g (21/2oz) tuna 1/2 x 185g (61/2oz) can), drained

1 tbsp taramasalata

85g (3oz) (6 large) cooked prawns

2 hard-boiled eggs (or mix 1 egg with 1 tbsp cottage cheese for a low-fat alternative to egg mayo)

1 tbsp nut butter (try hazelnut, almond or pumpkin-seed as well as peanut butter

100g (31/2oz) thinly sliced smoked tofu


Salad (either in the salad or on the side)

Lettuce, rocket, spinach, watercress, tomatoes (cherry tomatoes have the lowest GL), cucumber, gherkins, spring onion or thinly sliced red onion, finely shredded cabbage.

Vegetable antipasti, such as roasted peppers or marinated artichoke hearts, drained of oil, or roasted vegetables.

Cress or other sprouted seeds (alfalfa sprouts taste similar to cress and are packed with phyto - or plant - nutrients)


Condiments for added flavour

Slick of mustard

Up to 1 tbsp tomato salsa

Up to 2 tsp pesto

Up to 2 tsp nut butter

Up to 2 tsp guacamole or sliced or mashed avocado Up to 2 tsp tapenade

Scraping of butter

Up to 2 tsp reduced-fat cream cheese

... andjoyohoxing