The simple sandwich has to be one of the greatest ever food inventions. Easy and quick to prepare, versatile and nutritious, the options are endless. From bread to spread and everything in between, there are no rules. And yet the buttie can get a bad rap – while the pre-packaged options might be stodgy and low on nutrients, there are few things in life as good as a homemade sandwich. It’s comfort food at its most basic – and great for our wallets too.

“Given a few high-quality ingredients and the right ratio of fillings, sandwiches can make a really nourishing lunch,” advises registered nutritionist Eva Humphries. “The trick is to get tonnes of protein and a couple of different veggies in there. Protein helps to keep us full, and the veg contributes vital vitamins, minerals and fibre. Your sandwich should be half filling and half bread, which is roughly the right ratio of carbs to protein.” 

“Yes, nutritionists definitely eat bread!” says nutritionist Rhiannon Lambert. ““Carbohydrates are an important source of fuel for your brain and body. Good complex, starchy carbs such as wholegrain bread are a great source of energy and fibre, which help your digestive system stay healthy and keep your blood sugar levels steady.”

Ingredients

2 slices of crusty bread

plant-based butter

2 falafel, thinly sliced

2 tbsp hummus

Cucumber

Avocado

Lettuce

Yellow pepper

Grated carrot

Tomatoes 

Cooked beetroot 

Method

1. Toast the bread to however you like it, then butter one side of each.
2. Thinly slice all the vegetables. 
3. Layer the hummus, then sliced falafel, cucumber, avocado, lettuce, yellow pepper, grated carrot, sliced tomatoes and beetroot onto the bread.
4. Top with the other buttered layer. Cut the sandwich in half, then enjoy!

“This sandwich combines sourdough (great for a happy gut) with protein-dense chicken, mixed with hummus for a fibre hit – delicious! You’ll also benefit from some fat from the cheese along with colour, crunch and fibre from the veggies,” says nutritionist Lamorna Hollingsworth.

Ingredients

2 slices sourdough bread

Roast chicken 

Chutney 

Cheese 

Hummus 

Thinly sliced tomato

Salt & pepper 

Red/yellow peppers

Method

Layer up however you like and enjoy! 

“This sandwich is a powerhouse of nutrients,” says Humphries. “Aim for a really nice quantity of filling – this is the good stuff. Add two different veggies – my favourites are rocket and red peppers, they tend to stay fresh and don’t end up producing a soggy sandwich like sliced tomatoes would. Remember veg = nutrients, so pile them high and enjoy!”

Ingredients

1 smoked mackerel fillet

2 tablespoons of mayo

1 tablespoon of lemon juice

Sea salt and black pepper

A handful of watercress

1/3 of a cucumber, sliced

2 slices of your favourite bread

Method

1. Mash the mackerel, mayo and lemon juice together. Season well with sea salt and black pepper.
2. Spread the smoked mackerel on one slice of bread, throw the watercress and cucumber slices on top.
3. Put the other slice of bread on top.
4. Enjoy. 

Images: Getty