How to prepare HEALTHY sandwiches, for the children's summer lunch

How to prepare HEALTHY sandwiches, for the children's summer lunch
Fonte: shutterstock

Quick to prepare, as well as practical to put in the backpack: the sandwich it is a perfect solution for packed lunches for children at summer camps. «The important thing is to know how to turn it into a complete dish», underlines Roberta Martinoli, nutritionist in the city. "Starting with bread: buckwheat, rye or cereal bread, for example, in addition to complex carbohydrates, provides good amounts of proteins, fibers and minerals". As for the rest ...



How to make the sandwich good and healthy

Since the share of carbohydrates is already ensured by bread, a source of protein. «If you want to focus on cold cuts, choose lean ones, such as cooked ham, bresaola or roasted chicken and turkey. But they are also valid alternatives omelette, tuna, mozzarella slices, cream cheese or parmesan flakes, without forgetting the legumes, precious sources of vegetable proteins, which you can use to make burgers », advises the nutritionist.



Read also: how to make a lentil burger

Then they cannot miss the vegetables, which provide fiber, mineral salts, vitamins and antioxidants: «Add sliced ​​tomatoes or a few lettuce leaves, or opt for grilled vegetables. And to make the little ones appreciate vegetables, you can also include them in the preparation of burgers or omelettes, or homemade creams and pates ».



Then complete the sandwich with a small amount of good fats: «Aim on extra virgin olive oil to dress vegetables, to cook burgers or to prepare creams and pates. And then on dried fruit, rich in fatty acids Omega-3 and Omega-6, as well as protein », concludes the expert.

Here are three tasty and healthy recipes to try together with your baby

Sandwich with CHICKPEAS AND QUINOA BURGER

Ingredients for 1 person:



  • 1 buckwheat sandwich.
  • For the burger: 50 g of chickpeas soaked the night before;
  • 50 g of quinoa;
  • salt, pepper and parsley to taste;
  • 1/2 tomato,
  • 2 lettuce leaves.
  • For the pesto: 8 basil leaves, 1 walnut, 30 g of Parmesan cheese;
  • 1 small pinch of coarse salt
  • 1 tablespoon of extra virgin olive oil.

Cook the soaked chickpeas for about 45 minutes. Boil the quinoa in 100 ml of cold water, until the liquid part has completely evaporated. Then blend the chickpeas and quinoa together, adding salt, pepper and parsley, and work together to form a burger to be cooked with a little oil in a non-stick pan. Then prepare the pesto by blending all the ingredients quickly.

Fill the sandwich with a few slices of tomato and lettuce leaves, the burger and the pesto.

SANDWICH WITH DRIED TOMATOES, HAZELNUTS AND AVOCADO PATÉ

Ingredients for 1 person:

  • 1 rye sandwich;
  • 100 g of dried tomatoes,
  • 1/4 of avocado,
  • 15 g of coarsely chopped hazelnuts.

Blend the cherry tomatoes with a drizzle of extra virgin olive oil until you get a pate to spread on bread. Then cover with a thin slice or two of avocado and the hazelnuts. From the book Las Vegans by Maugeri.

SMALL MOUTH WITH CHEESE AND VEGETABLE CREAM

Ingredients for 1 person:

  • 1 cereal sandwich.
  • 50 g of courgettes and 50 g of sliced ​​carrots, to be grilled with salt and a little oil.
  • For the cream: 10 g of grated Parmesan cheese;
  • 15 ml of milk;
  • a tablespoon of extra virgin olive oil.

Mix the milk, cheese and oil until you get the cream to spread on the bun. Then layer the grilled slices of zucchini and carrots.

TAG:
  • children's sandwiches
  • summer
  • healthy sandwiches
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