The ultimate healthy sandwich

I’m not the biggest fan of bread, if truth be told. On a basic level I’ve never found that bread from the typical sliced pan adequately sustains my energy levels in the same way a good old fashioned Irish spud does. I’m aware too that there are far superior sources of carbohydrates available out there.

So you can imagine my difficultly when I was recently challenged by colleagues to create the healthiest sandwich possible. I really struggled, and while it is by no means perfect, here is what I came up with:

The key to selecting your choice of bread is avoiding wheat and gluten. Many shops now offer such a range to cater for those affected by coeliac disease or just for the ultra-health conscious among us trying to avoid heavily processed carbohydrates.

Spelt bread

My choice, however, would be spelt bread. Spelt is a gentle food for the whole digestive tract and a powerful agent to strengthen your immune system and your nerves. Spelt contains the full spectrum of carbohydrates, fibre, fat and protein. It is rich in silicate, which has a positive effect on concentration and mental power and also on the health of your skin and hair. Spelt also contains far more minerals and vitamins than the best wheat available.

If you want to use butter, avoid the low fat versions that are so well marketed. It’s always better to opt for the less refined, less processed produce. My choice, however, would be to mash up some avocado and use that as a spread instead. It’s packed full of healthy fats and very flavourful too.

For the meat, freshly baked and diced organic turkey breast would be a great option. Low in fat and high in protein, turkey packs a powerful muscle building punch. I’d even add a freshly cooked rasher too, provided it is organically sourced and grilled without any vegetable oils. This will bolster the protein content of the sandwich, not to mention the taste!

It’s important not to neglect the other fillings either. Salad wise, your best bet is to choose spinach, rocket or kale over the likes of lettuce. Lettuce isn’t bad at all, but lacks the variety of health benefits the others boast. Tomatoes are an excellent addition too. They add some colour as well as being packed full of health benefits.

Untimely, this sambo is somewhat of a cross between a Turkey Club and a BLT, but much better for you. It’s got it all: Slow release carbohydrates free from wheat and flour, plenty of muscle building protein, healthy and beneficial fats, and bacon… because no sandwich is complete without a rasher or two!

Things you will need: