Healthy sandwiches for a gut-friendly meal

Who doesn’t love a good sandwich? Preparation is easy and there is no limit to the number of sandwich ideas you can come up with to put between your bread of choice.

That means it’s also easy to make healthy sandwich recipes for gut-friendly meals. Simply look for gut-positive foods to support a diverse and balanced gut microbiome. What are gut-positive foods? Choose high fiber, plant-forward foods like fruits, vegetables or legumes along with lean proteins. Stack them up between slices of whole grain bread and you’ve got a convenient, gut-friendly meal.

Need some sandwich ideas for inspiration? Try this hummus sandwich and chicken Caesar sandwich. Customize them to your preference and start making your own combinations! You can also check out these gut-friendly salads and quinoa bowls for more inspiration.

Hummus sandwich

This recipe serves 2 and takes about 30 minutes to prepare.

Ingredients:

• 1 cup hummus
• 10 leaves baby spinach
• ½ heirloom tomato
• 1 carrot
• 1 avocado
• ½ green apple
• ½ red onion, sliced
• 4 slices whole grain bread

Instructions:

1. Thinly slice the tomato, carrot, avocado, apple and onion.
2. Spread hummus on one slice of bread, then layer with other ingredients and top with the second slice of bread.
3. Repeat for second sandwich.

Whole grain chicken Caesar sandwich

This recipe serves five and takes about an hour to make.

Ingredients:

• 4 oz pancetta, thinly sliced
• 10 slices whole grain bread
• 4 garlic cloves, chopped
• 4 oz baby arugula
• 1 chicken breast
• 1 lemon
• ¼ cup plain Greek yogurt
• 1 tbsp anchovy paste
• ¼ cup olive oil mayonnaise
• 2 tbsp parsley
• ¼ red onion, sliced
• 2 tbsp parmesan, shaved
• 1 tsp Dijon mustard

Instructions:

1. Roast the chicken on a sheet tray at 350 degrees for 35 to 45 minutes. Allow to cool, then remove the skin and thinly slice the breast meat.
2. Roast the pancetta at 350 degrees for 10 to 15 minutes or until crisp. Pat dry with a paper towel.
3. Prepare the dressing by pulsing the parsley, anchovy paste, mustard, lemon juice, mayo, yogurt and a few cracks of freshly ground black pepper in a food processor or blender until smooth and well combined.
4. To assemble the sandwiches, first toast the slices of bread. Spread about ½ tablespoon of dressing on each slice of bread. Top with a few slices of chicken, one slice of pancetta, a sprinkling of red onion, arugula, Parmesan and finally the second slice of bread.

Nutrilite Begin 30 Holistic Wellness Program

The above recipes come from the Nutrilite™ Begin 30 Holistic Wellness Program, a 30-day program that will help you change the way you eat, drink, move and think to support overall wellbeing. The program’s daily regimen includes three gut-loving products to support a balanced gut microbiome. While focusing on food for gut health is a key part of taking care of your gut, it’s important to look at other lifestyle habits, too.

The app-based program is built around four wellness pillars: nutrition, hydration, physical activity and mindfulness. It provides suggestions and tips on how to consume a largely plant-based diet rich in antioxidants, drink at least two liters of water each day, get regular exercise and practice mindfulness. It also offers recommendations for gut-supporting supplements and recipes and a way to track your progress as you make changes.

The holistic approach is designed to support your whole body for overall health and wellbeing. Ready to learn more about supporting your gut health through healthy lifestyle habits and supplements? Check out the Begin 30 Holistic Wellness Program to get started and find more gut-healthy recipes on Amway Discover.