SANDWICHES

Sandwiches have come a long way since 1762, when John Montague, Earl of Sandwich, reputedly asked a servant to bring him some meat between two slices of bread so that he could eat without having to leave the gaming table.

Hot or cold, sweet or savory, sure there is a sandwich to suit every occasion and every taste. With the variety of breads available today, it is easy to make the perfect sandwich to suit your mood.

THE BASICS OF SANDWICH MAKING

Spread the butter and filling right over the bread. The edges will be moist this way. Getting the butter out of the fridge in advance, to let it warm to room temperature, will make easier to spread it evenly.

Spreading butter, mayonnaise or cream cheesecreates a protective barrier against moist toppings and fillings, preventing the sandwich from getting soggy.

Use crisp vegetables -like celery or chinese leaves- instead of the traditional salad leaves on sandwiches made long in advance. By wrapping them with cling film or foil -prevents drying- and storing them in the refrigerator, you can keep sandwiches fresh looking and appetizing for up to 24 hours.

Cut sandwiches in different shapes, with a sharp knife or cookie cutters, to make them more interesting; roll them in pinwheels; use different breads on top of the traditional loaf, including pitta pockets, tortilla, rolls croissants and all sorts of buns.

SNACKS

Snacks are part of a healthy diet. For many people, two to three hours after breakfast, sugar levels change, a snack on time will stabilize insulin levels. Snacks will keep your appetite under control and your energy level high during the day. Plan your day to include three meals, breakfast, lunch and dinner, and you can include two to four snacks, depending on your life style and level of activity.

Almost for sure, you'll need one mid morning and one mid afternoon snack. You will probably welcome a second snack in the afternoon, depending on how late your dinner will be, or in the morning, especially if you have a late lunch. Have your first snack two hours after breakfast, certainly, don’t wait more than three hours.

HEALTHY SNACKS

• Cheese and crackers.
• A small sandwich, just one slice of bread, made whit whole grain bread and deli meat, or the traditional peanut butter and jelly.
• Half a cup of tortilla chips with 1/3 cup of bean dip or guacamole
• Cereal and milk – try to make it whole grain cereal and partly skimmed milk, more fiber, less fat.
• Small can of tuna with bread or crackers - feel free with lettuce ant tomato, careful with the mayonnaise.
• Yogurt with applesauce or fruit spread.
• Half a cup of home made trail mix: ¼ roasted nuts, ¼ sunflower seeds ½ and raisins, for instance.
• Raw vegetables with hummus, peanut butter, baba ganoush, guacamole or low fat cheese -baba ganoush is a dip made from roasted eggplant, with garlic and lemon juice.
• Chocolate, an ounce, with nuts and raisins or whole grain bread.
• Skim milk and one or two cookies, bran muffins, slice of fruitcake, or flapjacks, all that is great home made, no trans fat.
• Cheese, try fresh cheese, or yogurt with fruit: banana, 12 grapes, 10 strawberries, one small apple.
• Milk shake or fruit smoothie made with reduced fat milk or low fat yogurt, frozen fruit, two teaspoons of sugar and two or three drops of vanilla extract.
• Baked beans on toast.