Elevating Your Sandwiches with Nutritious Spreads
Sandwiches make for easy, transportable meals and snacks. But the typical lunchtime standards like deli meats, mayo-drenched options or peanut butter and jelly get boring fast.
Spice up your sandwiches and boost nutrition at the same time with healthy homemade spreads. They add flavor, creaminess and variety while avoiding excess sugar, sodium and preservatives.
Benefits of Creating Your Own Sandwich Spreads
Concocting your own sandwich spreads at home lets you control exactly what goes into them. You can:
- Pick wholesome ingredients tailored to your tastes
- Skip additives like sugar, salt and emulsifiers
- Go lighter on fat or calories if desired
- Save money compared to store-bought
- Change up flavors to prevent lunch boredom
Homemade spreads also make great gifts, or easy potluck contributions to take the sandwich table up a notch!
Choosing Nutrients Over Empty Calories
Packing nutrients into your daily sandwiches ensures you get lasting energy and satisfaction instead of mid-day hunger pangs or crashes from empty carb- and calorie-dense options.
Seek healthy fats, fiber, plant-based proteins and whole food sources when selecting spread ingredients. These nourish your body optimally so you power through the rest of your day.
Savory Sandwich Spreads
Give boring cold cut sandwiches or PB&Js a break by whipping up these delectable savory spreads instead.
White Bean and Roasted Garlic Spread
Pureed cannellini beans, garlic and lemon make a protein-packed, tangy alternative to mayo for veggie sandwiches.
Edamame Avocado Pesto
Creamy edamame and avocado get blended with basil, olive oil and nuts for a vibrant pesto-esque sandwich topping.
Beef and Pickle Spread
Shredded roast beef combined with crunchy dill pickles, mayo and seasoning for an easy cold cut alternative.
Buffalo Chicken Spread
Shredded chicken, hot sauce and blue cheese make this spread perfect for buffalo chicken salad sandwiches.
Greek Yogurt Ranch Spread
DIY ranch with Greek yogurt has that tangy flavor without mystery stabilizers and is great on wraps or veggie sandwiches.
Sweet Yet Nutritious Sandwich Spreads
Craving something sweet but still want nutrition? These healthier fruit- and nut-based spreads deliver.
Almond Butter and Strawberry Jam
Swap sugary jelly for naturally sweetened strawberry chia seed jam mixed with almond or peanut butter.
Honey Peanut Butter with Bananas
Ripe bananas mashed with peanut butter and a touch of honey makes a tasty, kid-friendly sandwich filling.
Sunflower Seed Butter with Berries
Sunflower seed butter with no hydrogenated oils gives PB&J flair when paired with raspberry or blueberry jam.
Pumpkin and Cream Cheese
Pumpkin puree sweetened with cinnamon and ginger tastes perfect paired with creamy, tangy cream cheese as a spread.
Apple and Almond Butter
Sliced apples and almond butter combine for the ideal sweet and salty crunchable sandwich topping.
Global Influence Sandwich Spreads
Take your sandwiches on a world tour of flavors with culturally inspired spreads.
Olive Salad
This olive and pickled veggie relish hits all the flavors of New Orleans muffulettas without the fatty meats.
Chimichurri Cauliflower
Argentina’s famous parsley, garlic and vinegar sauce gets a veggie twist blending in roasted cauliflower.
Coconut Curry Chickpeas
Warm Indian flavors come through in this easy spread of chickpeas simmered in a coconut milk curry broth.
Muhammara
This Middle Eastern roasted red pepper and walnut dip makes a nutritious, vibrant sandwich foundation.
Smoky Baba Ghanoush
The smoky eggplant and tahini flavors of this Lebanese dip work beautifully to enhance veggie sandwiches.
Build the Best Nutrient-Packed Sandwiches
Ditch the boring standbys and get creative concocting your own craveable homemade sandwich spreads instead. They make it easy to avoid processed ingredients and unnecessary sugars.
Pack leftovers for quick yet nourishing lunches all week long. Just grab your favorite bread or wraps, pile vegetables high and slather on your latest tasty spread creation.
With a little ingenuity, you can fall back in love with simple sandwiches and power up your day with truly healthy fuel!
FAQs
How long do homemade sandwich spreads last?
Most homemade spreads will last 3-5 days refrigerated. Spreads with yogurt or mayo should be eaten within 3 days. Olive oil, nut butter and whole food spreads can go 5 days.
What are easy spreads to make at home?
Quick and easy homemade spreads include mashed berries, bananas or pumpkin with nut butters, Greek yogurt ranch, canned bean purees, and combinations like apple with almond butter.
Can I freeze homemade sandwich spreads?
Yes, many homemade spreads freeze well for 1-3 months, allowing you to make batches ahead. Avoid freezing spreads with mayonnaise, yogurt or eggs.
What are good spreads for veggie sandwiches?
Great veggie sandwich spread ideas include edamame avocado pesto, lemon garlic white bean spread, muhammara roasted red pepper dip, chimichurri cauliflower, and baba ghanoush.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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