According to The Guardian, 56% of people in the UK eat a sandwich every day. So, this British Sandwich Week (18-24th May) I don’t think I need to convince anyone to eat a sandwich, but perhaps I can tempt you to try something a little more adventurous?
When it comes to flavour and nutrition, sandwiches can sit at opposite ends of the spectrum. A “meal deal” cheese sandwich on heavily processed white bread will offer very little in terms of fibre or nutrients, and it’s unlikely to keep you full for long. However, a sandwich on sourdough, seeded, or wholegrain bread – filled with a mix of protein, fats, veg, and herbs – is not only far more exciting, but also ticks the box for fibre which supports digestion and energy release, while also keeping you fuller for longer.
A veg-packed sandwich is also a convenient way to boost your plant points – aiming to eat 30 different plants a week is a good guide. Adding crisp salad leaves to the options below will give you at least four plants per sarnie. Not bad for “convenience” food!
If you want to notch up the nutrition and keep lunchtime exciting, here are a few of my favourite, very filling, fillings:
Herby chickpea & feta smash
Mash chickpeas and feta cheese together with a fork – add herbs (parsley, basil, chives, dill, and mint work well), lemon juice, and olive oil. Season well.
An alternative to egg mayo
Cook eggs until jammy (around 7 mins for large eggs). Peel, chop, and mix with cottage cheese or ricotta. Add chopped coriander, finely sliced spring onion, and a good glug of chilli oil (the best condiment if you’re yet to try it). Season well.
Tomato & basil tofu mix
Crumble firm tofu (no need to cook) and mix with quartered cherry tomatoes, torn basil & mayo. Finely sliced red onion adds zing & subtle heat. Season well.
Roasted veg hummus
Roast some veg (peppers, carrots or tomatoes work well), then add to blender with chickpeas, olive oil, garlic & salt. Add extra flavour with harissa, pesto, or Moroccan spices. Finish with strips of roasted chicken,
halloumi or mozzarella, and peppery leaves.
Want to make the Ultimate Cheese Sandwich, pictured? Find the Riverford recipe, here.
Our News from the Farm posts come from Riverford. They are the digital versions of the printed letters which go out to customers, every week via Riverford’s veg boxes. Guy Singh-Watson’s weekly newsletters connect people to the farm with refreshingly honest accounts of the trials and tribulations of producing organic food, and the occasional rant about farming, ethical and business issues he feels strongly about. Riverford’s monthly Farm Kitchen letter is written by Riverford’s team of chefs, recipe and content creators: Emily, Bob, Hannah, Lewis & Freddie.
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