Kitchen side

Here are three ideas for making baguette sandwiches from "French tradition", organic whole wheat bread or organic "pure sourdough" bread. Organic certification is important because it is in the envelope of the grain of wheat that the pesticides are housed the most . A full organic bread is less likely to contain a traditional full bread. Nothing prevents the toasting of the bread just before filling it. These sandwiches are made without butter to spread the bread. However, they all have a light sauce that binds the ingredients and brings softness to the whole. If you need to take these sandwiches out of the home, it is best to keep the filling in an airtight box and place it on the bread at the last moment, to prevent it from softening.

Terroir "

For 1 person, prepare a sauce by mixing 1/2 tsp. old-fashioned mustard, 1 tbsp. coffee, walnut vinegar, salt, 1 tbsp. tablespoon walnut oil, pepper, 1 tbsp. chopped parsley and 3 coarsely chopped walnuts. Mix with 1 handful (25 g) of washed and drained lamb's lettuce.

Spread 30 g of cumin gouda slices directly onto the bread, then 1 layer of seasoned lamb's lettuce, 50 g of sliced ​​Paris mushrooms, 1 slice of ham on the bone, 1 layer of 1/4 Granny Smith apple slices . Cover with the other piece of bread.

The "crunchy"

For 2 people, prepare a sauce by mixing 1 egg yolk, 1/2 lemon juice, 100 g (1 cup) of 20% cream cheese, 1 tsp. coffee ketchup, salt, pepper. Add 200 g of a mixture of grated carrots, cabbage and celery (bag ready to use), 1 tbsp. blond raisins and 200 g shelled shrimp. Mix before garnishing 2 sandwiches with this fresh salad.

The "Asian"

For 1 person, prepare a sauce by mixing in a bowl 1 tbsp. lime juice, 1 tbsp. soy sauce, 1 pinch of ginger powder, 1 tbsp. coffee of rapeseed oil, 1 tbsp. coffee sesame oil, 1 tbsp. coffee coriander chiseled and pepper.

Peel 1 carrot and grated it over the bowl. Add 15 g of drained soybean sprouts (in a jar). Squeeze 1 chicken breast and mix with the sauce. Put this filling in the bread and sprinkle with 1 tbsp. coffee sesame seeds previously roasted dry in a hot pan.

Which bread to choose?

Avoid bread loaves (fat) and polar breads (sweet). On the other hand, the baguette, if it is a guarantee of "tradition", does not lack assets (dense crumbs and rich in slow sugars). In the same way, leavened semi-complete breads or organic sourdough breads are very interesting. At equal calories, they satisfy more than a white bread and offer a supplement of fiber, vitamins and minerals.

How to garnish them?

Favor poultry, cooked ham, cold meat in thin slices and shrimp. They provide an interesting amount of protein and are less fat than cold cuts. Add crudités or grilled vegetables that provide a small amount of fiber, vitamins and minerals. For seasoning, replace the mayonnaise with 1 tbsp. of vinaigrette mixed with vegetables.

How to balance your meal?

Contrary to popular belief, well-thought sandwich and balanced diet are not incompatible. However, on its own, a sandwich can not be a balanced meal. It is necessary to supplement the crudités included in the sandwich by a fresh fruit. Remember, between the two, a yoghurt or cottage cheese, less fat than cheese, for calcium intake.

You can find other ideas for well-designed and nutritionally correct sandwiches in Solveig Darrigo's "Light meals on the go" (Solar edition, 9.90 euros).