INFLATION BUSTERS Sandwiches - part 2

Published: Thursday | February 12, 2009

Heather Little-White, PhD, Contributor

Try to make sandwiches with whole-wheat bread and don't forget the vegetables.

Foil-baked sandwiches

Sandwiches can be baked in foil. Prepare them in advance and wrap in aluminium foil to bake within a few hours or store up to a month in the freezer, as needed. Use white or whole-wheat bread and spread both sides with softened butter and add a savoury spread. Cut in halves and wrap envelope-style in aluminium foil. Bake at 425 degrees for 15 minutes. If frozen, do not thaw, but bake for 25 minutes. Suitable spreads include pimento cheese spread, baked bean spread, peanut butter spread, ham, chicken and spreads from leftover cooked meats.

Added nutrition

The nutritional value of the sandwich can be doubled by adding extra protein to the fillings. Make the filling double-thick by adding a slice of meat, smoked fish, cheese or hard-boiled egg. This arrangement reduces the amount of bread used, so the calories from carbohydrates would be reduced, along with waistline bulges.


'Bunwiches' can be made using round, soft buns split crosswise and different meats, for a filling bite. Bunwiches can be left open after being split in two and filling piled on top. The 'rollwich' is another variation of the regular sandwich. Rolls are hollowed out and fillings placed inside. The hero sandwich was developed with a hero in mind - a hardworking man who wants man-sized meals for strenuous jobs. The hero sandwich is a meal with, a small, whole, Italian-style loaf, protein and lettuce and tomato stacked as high as possible.


Scrambled-Egg Ham Bunwich


2 tbsp soft margarine

1 green pepper, chopped

1 medium onion, chopped

1 stalk celery, diced

4 eggs

1/4 cup ham, minced

6 soft round buns


1. Melt margarine in a heavy-bottomed frying pan.

2. Sauté pepper, onion and celery.

3. Beat eggs and add with ham. Scramble in the usual way.

4. Split buns and toast and serve in the usual sandwich-style.

Hero sandwich

For economical protein fillings for the 'hero' sandwich, use less-expensive cuts of meat, cook (pressure cook to save time) with herbs, taking care to remove excess fat. Chop meat as finely as possible. Do not mince. Chopped meat fillings can be stored in airtight containers in the refrigerator for up to three days. Beyond that, meats should be wrapped in moisture/vapour proof containers in the freezer.


These provide for the 'sweet tooth' at the end of a meal. Instead of bread, the base is made with sweet-breads, buns, graham crackers, shortbread and angel food cake, thinly sliced and put together with whipped cream, ice cream or fruit filling.