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TIP OF THE DAY: Party With Veggie Sandwiches

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Pile grilled veggies onto a sandwich. Photo
courtesy Philadelphia Cream Cheese.

 

Why wait for Meatless Mondays to have a great veggie sandwich? Every healthcare professional advises eating less animal protein and more vegetables and grains. And of course, eating less meat is far better for the environment.

So start by switching some of your sandwich intake to delicious vegetarian sandwiches. It’s painless!

While we love a sliced avocado and tomato sandwich using local summer tomatoes, we think that grilled vegetables make the best vegetarian sandwiches. While it’s still prime grilling season, develop some signature veggie sandwich recipes. You can even turn the concept into a veggie sandwich party—a build-your-own sandwich buffet.

Creative flavor layering is at the heart of a great veggie sandwich. Peruse the following groups for inspiration, and offer something from each group.

GROUP 1: HEARTY VEGETABLES, GRILLED OR ROASTED

  • Asparagus
  • Beets
  • Bell peppers
  • Bok choy
  • Broccolini
  • Eggplant
  • Endive
  • Onions
  • Poblano Chiles
  • Portabella mushrooms
  • Romaine
  • Summer squash: yellow squash and zucchini
  • Tofu (not a vegetable, but an excellent vegetarian addition to this list)
  • GROUP 2: RAW VEGETABLES

  • Avocado, sliced or diced
  • Cabbage, shredded
  • Carrots, shredded
  • Cherry tomatoes in vinaigrette
  • Cucumber
  • Leafy greens: arugula, spinach, watercress
  • Mustard greens/mizuna/tatsoi
  • Sprouts
  •  

    GROUP 3: SPREADS

  • Bean dip
  • Greek yogurt or labneh, plain or seasoned
  • Guacamole
  • Hummus
  • Soft, spreadable cheeses
  • Tapenade
  • Tzatziki
  •  
    GROUP 4: CONDIMENTS

  • Barbecue sauce
  • Chutney
  • Cocktail sauce
  • Ketchup
  • Mayonnaise/flavored mayonnaise
  • Mustard(s)
  • Pesto
  • Relish
  • Salsa/Chimichurri
  • Sauces: horseradish, yogurt-dill
  • Vinaigrette & other salad dressings
  •  
    GROUP 5: FLAVOR ACCENTS

  • Chopped herbs
  • Dried fruit: cherries, cranberries, raisins
  • Kimchi
  • Pickled beets, cucumbers, onions or peppers
  • Sauerkraut
  • Sliced olives and/or chiles
  • Toasted seeds
  •  

    grilled-radicchio-230

    Grilled raddicho, endive and romaine are delicious, on a sandwich or as a side. Photo courtesy Radicchio.com.

     
    GROUPS 6 & 7: SIDES & SANDWICH BREADS

    Of course, the remaining ingredient to make veggie sandwiches is bread. We won’t add more long lists here, just two bullets:

  • Bread and rolls: Three or more different styles for a party. If you’re grilling, grilled bread is delicious.
  • Sides: The usual suspects, including chips, cole slaw, potato salad, even green salad.
  •  
    Party on, veggie-style!

      





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