A sandwich is favored all over the western world as a quick lunch or snack. Able to curb those nagging hunger pangs in a hurry, a sandwich can also be a healthy, inexpensive alternative to fast food. America’s favorite sandwich is arguably the simple, but delicious PB&J, the perfect mix of salty and sweet. However, while okay in moderation, peanut butter and jelly is not the healthiest option as a sandwich filler.
Thankfully, Beyond The Equator has the solution so you can have your PB&J and eat it too, without compromising your health.
What Makes A Healthy Sandwich?
With sandwiches being the ideal quick lunch at work or for children at school, it’s no wonder Americans consume around 300 million sandwiches every day! But while it’s true packing your lunch is usually the healthier option, there are a few checkpoints you need to consider. To ensure your sandwich is in fact healthy and going to keep you fuller for longer, here are our top five tips to making a better sandwich.
Choose Whole Grains
Unrefined, whole grains are packed with fiber and essential nutrients. This means that whole-grain bread takes longer to digest and break down - so you stay fuller for longer. They are also lower in sugar, so you avoid the sudden spike in sugars that occurs when you eat refined white bread. If you’re on a mission to skip the 3 pm snack, always choose whole grains.
Choose Healthy Protein Sources
Another element that contributes to a sandwich keeping you full is protein. Where possible, skip deli meats such as salami and ham as these are both high in fat and salt. Homemade poached chicken, boiled eggs, cheese, or similar are a much healthier option.
Opt For Vegan Protein
Beans, hummus, nut, and seed butters are fantastic alternatives to animal proteins. If a healthier PB&J is on your wish list, Beyond the Equators range of 5 Seed Butters are ideal. Try skipping the sugar-heavy jelly and opting for freshly sliced strawberries or some lightly mashed raspberries. Paired with whole-grain bread, this is the ideal protein-heavy, low sugar, and nutritious sandwich.
Add Gut-Friendly Foods
Adding sauerkraut, pickles or similar adds beneficial bacteria to your gut as well as vinegar. Acidic foods have been shown to boost your body’s burning of calories. As a low-calorie addition, these foods are also full of flavor and crunch for a truly delicious sandwich.
Pile The Veggies High
Adding sliced cucumbers, tomato, lettuce, carrot and more adds essential phytochemicals, vitamins, and minerals. Aim to add as many different colors as you can for maximum impact. Our unsweetened 5 Seed Butter is a fantastic and flavorful addition to a vegetable-packed sandwich. You may also like to use it as a dip for freshly sliced veggies for a healthier afternoon snack.
Why Choose Seed Butter For Your Sandwiches
Nut butters such as peanut butter, almond butter, and cashew butter are all great options for adding protein and healthy fats to your sandwich. However, there are several downfalls to using these spreads such as:
- Added oils.
- High sodium levels.
- Added sugar.
- They are high in allergens.
These downsides are also prevalent in other vegan protein options such as hummus, soy butter, or tahini. Hummus is made from blended chickpeas, which are related to both soy and peanuts so is unsuitable for anyone with legume sensitivities.
Our 5 Seed Butter is ideal for numerous reasons. Perhaps the most important of which is that our product is created in a completely peanut and tree nut-free environment. In fact, it is free of all the top eight allergens - namely milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybean. Sesame, while not among the top eight allergens, is also increasingly the cause of allergic reactions, so we avoid this too!
Should you be craving a Nutella sandwich, we also offer a healthier alternative to this too. Our Chocolate 5 Seed Butter contains 75% less sugar than the leading chocolate spread and offers the same nutritional benefits as our regular seed butters. Paired with sliced banana or strawberries it’s the perfect guilt-free sweet treat.
So What Is In 5 Seed Butter That Makes It So Great?
Our 5 Seed Butter uses a dynamic blend of largely underutilized seeds to create a winning spread. Our seed butter is a mix of:
Sunflower seeds which are high in magnesium, vitamin E, and protein, can help lower blood pressure, blood sugar, and cholesterol.
Chia Seeds that are high in omega-3 fatty acids and protein, fiber, magnesium, calcium, iron, copper, phosphorus, manganese, and selenium.
Flax seeds, also high in omega-3 fatty acids and protein, can help lower blood sugar and insulin levels, aids in weight loss, improve skin health, and is rich in lignans which are shown to reduce the risk of certain cancers.
Pumpkin seeds, high in iron, calcium, B2, folate, and beta-carotene, which the body metabolizes into vitamin A. They also contain omega-3 and omega-6 fatty acids.
Hemp seeds, high in protein, unsaturated fats, and fiber. It also contains zinc, iron, and B vitamins niacin, riboflavin, thiamine, and folate.
This mix allows us to deliver a nutritiously dense alternative to other sandwich spreads without the addition of refined sugars, oils,Sesame While or high levels of sodium. We are also non-GMO certified, vegan, and sustainable.
With regards to carbohydrates and protein for the ketogenic enthusiasts among us, we also outperform peanut butter or single seed blends.
Take Your Sandwich Beyond With Beyond The Equator
Our innovative range of 5 Seed Butters makes it easy to indulge in the foods you love - such as a delicious sandwich, without the guilt or health risks. Enjoy a filling sandwich without any added effort, simply added flavor and nutrition.
Love our seed butters already? Why not try making your own bread using our range of allergen-free seed flours for maximum health benefits? The best sandwich you ever had is waiting for you, shop now and experience the Beyond The Equator difference.