THE BEET GOES ON SALMON SANDWICH
Serves 4
The macros: 523 calories, 34g protein, 46g carbs, 24g fat
Rye. A slice of real rye is packed with fat-torching fiber and robust flavor. But watch out for rye impostors made with mostly nutritionally inferior wheat flour. You want the first ingredient to be whole rye flour or rye meal.
Beets. With their high concentration of nitrate, beets have been shown to make blood vessels relax, helping in the heart work harder.
2 small beets
2 tsp grapeseed or canola oil
1 lb salmon fillet
Salt and pepper
¾ cup light sour cream
2 tbsp apple cider vinegar
1 tbsp prepared horseradish
1 garlic clove, minced
8 slices rye bread, toasted
1 mango, sliced
4 cups baby greens
1. Preheat oven to 350°F. Peel and chop beets into 1-inch pieces. Toss with oil, and spread out on a baking sheet. Roast until tender, about 25 minutes. Remove from oven; let cool.
2. Place salmon on a greased baking sheet, and season with salt and pepper. Bake at 350°F until just cooked through in the middle, about 15 minutes. Gently break flesh apart. (Cooked salmon can be kept in the fridge for three to four days.)
3. Blend together cooked beets, sour cream, vinegar, horseradish, garlic, and salt to taste until just slightly chunky.
4. To assemble each sandwich, spread beet sauce on 2 slices of bread Top 1 slice with ¼ of the salmon,mango, and baby greens. Topwith the othe slice of bread.
CHICKEN SATAY SANDWICH
Serves 4
The macros: 455 calories, 35g protein, 35g carbs, 21g fat
Whole Wheat. For fiber, vitamins, and minerals, select breads labeled "100% whole grain" or with whole wheat as the first ingredient. Beware of "multigrain" breads that contain white flour.
1/2 cup rice vinegar or apple cider vinegar
2 tbsp sugaar
1 tbsp salt
1 large carrot, shredded
2 cups shredded red cabbage
2 scallons, thinly sliced
1/2 cup smooth peanut butter
2 tbsp low-sodium soy sauce
2 tsp Asian chili sauce, such as sriracha
Juice of 1/2 lime
4 whole-wheat buns, halved
2 cups sliced rotisserie chicken
1/2 cup cilantro
1. Bring 1/2 cup water to a boil. Place vinegar, sugar, and salt in a heatproof bowl. Add boiled water, and stir until sugar has dissolved. Let cool, then stir in carrot, red cabbage, and scallions. Add more vinegar if vegetables are not completely submerged. Cover, and set aside to pickle for at least 1 hour.
2. Stir together peanut butter, soy cauce, chili sauce, and lime juice.
3. To assemble each sandwich, spread peanut butter mixture on a bun half. Top with 1/2 cup chicken, 1/4 of the veggie mixture, and 1/4 of the cilantro. Top with the other bun half.
CURRY CHICKPEA SALAD
Serves 4
The macros: 506 calories, 24g protein, 75g carbs, 14g fat
Chickpeas. Two cups of chickpeas, aka garbanzo beans, provide 28g of fiber (a whole day's worth), which helps regulate fats in the blood.
2 (15 oz) cans chickpeas drained and rinsed
1 cup plain Greek yogurt Juie of 1/2 lemon
2 tsp curry powder
1/2 tsp cayenne power or chili powder
Salt
1/3 cup golden raisins
8 slices whole wheat bread
1 avocado, sliced
4 thick tomato slices
1. Bring a large saucepan of water to a boil. Add chickpeas, and boil them for about 5 minutes or until their texture softens. This allows for better mashing.
2. Drain chickpeas. Place in a large bowl. and roughly mash with a potato masher or the back of a fork. Stir in yogurt, lemon juice, curry powder, cayenne powder, and a couple of pinches.
3. To assemble each sandwich, place 1/4 of chickpea mixture on a slice of bread, Top with 1/4 of the avocado slices and a slice of tomato. Top with another slice of bread.
CITRUS PESTO BEEF SANDWICH
Serves 4
The macros: 607 calories, 35g protein, 35g carbs, 36g fat
Blue cheese. Fermented cheeses like blue and Roquefort, though higher in saturated fat, contain bacteria that may benefit the immune system.
Sourdough. A slice of sourdough cause less of a blood-sugar spike than white or even regular whole-wheat bread, which can help sustain energy levels all day.
1 lb sirloin steak
Salt and pepper
4 cups baby greens
2 tsp extra-virgin olive oil
2 tsp balsamic vinegar
¼ cup bottled pesto
8 slices sourdough bread
4 oz crumbled blue, Gorgonzola, or Roquefort cheese
2 oranges, peeled and segmented
1. Heat grapeseed oil in a skillet over medium-high heat. Season steak with salt and pepper, place in skillet, and cook for 4 minutes per side for medium rare or until desired doneness. Let steak rest for 10 minutes, then slice thinly. (Cooked steak can be kept in the fridge for three to four days.)
2. Toss baby greens with olive oil, balsamic vinegar, and a pinch of salt.
3. To assemble each sandwich, spread 1 tbsp pesto on a slice of bread. Top with ¼ of the steak slices, cheese, orange segments, and baby greens. Top with another slice of bread.
HAWAIIAN PIZZA SANDWICH
Serves 4
The macros: 637 calories, 40g protein, 34g carbs, 37g fat
Sprouted bread. Sprouted breads like Ezekiel have a lower glycemic index, a measure of how fast a food raises blood sugar, making it less likely to pad your six-pack with fat.
1 tbsp grapeseed or canola oil
1 lb pork tenderloin, sliced into 1-inch-thick pieces
1/2 cup olive oil mayonnaise
1/2 cup chopped sun-dried tomatoes
2 tsp fresh thyme or oregano
Salt
8 slices sprouted bread
4 slices mozzarella, Swiss, or provolone cheese
4 pineapple ring
2 cups arugula
1. Heat oil in a skillet over medium heat. Add pork slices, and cook until no longer pink, about 2 minutes per side. (Cooked pork can be kept in the fridge for three to four days.)
2. Stir together mayonnaise, sun-dried tomatoes, thyme, and a couple of pinches of salt.
3. To assemble each sandwich, spread tomato-mayo sauce on a slice of bread. Top with 1/4 of the pork slices, 1 slice of cheese, 1 pineapple ring, and 1/2 cup arugula. Top with another slice of bread.
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