For many people, bread is a dietary staple.
We eat it in the morning (in toast form), in the afternoon (to hold together a sandwich) and with the evening meal (for dipping).
Sandwiches are one of the most popular snack foods out there. They’re easy to make, are ready in minutes and are just perfect for calming your hunger pangs for a short while.
But sandwiches can add up to your daily calorie count very quickly. For one, the bread used in sandwiches, if made from processed flour, can be bad for your diet.
Another ingredient that may add a high amount of calories to your sandwiches is the spread. Sandwich spreads that you normally buy from the supermarket and grocery stores may have high amounts of salt, trans fats and hidden sugar.
Also read : Types of salt
Not to mention, these sandwich spreads may contain artificial flavours and preservatives that could take a toll on your overall health.
If you’re on a low-calorie diet and want a way to make your sandwiches healthier, you need to ditch those store-bought spreads right away. There are several other nutritious alternatives to these sandwich spreads that you can use instead.
Here are the 9 Healthiest Spreads for Your Toast
1.Smashed Avocado instead of Margarine
This savoury fruit has a creamy texture and can be spiced with several spices and herbs. Avocado mash works as a great healthy spread for both sweet and savoury sandwiches.
You might not be an avocado fan but you can still give guacamole a chance. And trust us you are going to love it. Guacamole is nothing but mashed avocado with some seasoning, finely chopped onions and tomatoes, and a hint of lime. All this is mixed and can be used as a spread on crisply toasted bread. Ahh, heaven!
How to make guacamole at home:
In a large bowl, combine avocados, lime juice, cilantro, onion, jalapeño and salt. Stir, then slowly turn the bowl as you run a fork through the avocados (this will ensure the mixture stays chunky). Once it’s reached your desired consistency, season with more salt if needed.
2. Hummus instead of mustard or mayonnaise
Did you know that hummus is the perfect food if you want your oestrogen levels in check? So, it’s a win-win.
This is another yummy spread, which is healthy as hell. There will hardly be any unwanted calories when it comes to hummus. Also, it is one of the most versatile spreads ever!
Made from chickpeas, sesame seeds and olive oil, hummus is rich in protein and good fats and is also extremely flavourful. You can layer your hummus sandwich with several veggies like cucumber, tomato slices etc.
How to make hummus at home:
Mix boiled chickpeas, tahini, garlic, and any other flavourings with herbs and spices in a food processor. Great flavour additions include roasted red pepper, cilantro jalapeño, and cucumber dill.
Also read: Creative Ways to Use Chickpeas
3. Nut butter instead of butter
Next time you’re topping your toast in the morning, go for a nut butter instead of the standard yellow spread and boost your nutrient intake.
Unlike regular butter, nut butter (like peanut butter, cashew butter, walnuts butter, pecans butter and almond butter) offer healthy fats, protein, and fiber for staying power, as well as vitamins for good health.
For example, the ingredients on an all-natural peanut butter will read “roasted peanuts and sea salt” – that’s it! For some added flavour and health benefits, dust the nut butter with cinnamon.
How to make nut butter at home:
Choose roasted nuts of your choice or go for a combination of different nuts. Add to a food processor, while warm and process 4 to 12 minutes until creamy, scraping down the sides as necessary. Add up to a tablespoon of oil while processing. When creamy, add sea salt to taste. Move the nut butter to a jar.
Also read : 3 homemade energy bars
4. Mixed berries compote instead of jam
While your jam may have pictures of fruit on the label, reading the nutrition facts tells a different story. You would need to eat 5 tablespoons of jam to reach just one gram of fiber—and that comes along with 278 calories of sugar!
Using smashed fruit gives you more fiber with fewer calories: 6 large, smashed strawberries provide 2 grams of fiber with only 35 calories. For an extra touch of sweetness, drizzle some honey on top.
How to make berry compote at home:
In a medium saucepan, add the berries and lemon juice and heat for 3-4 minutes. Bring the mixture to a boil, occasionally press the berries, so they release more of their juices (though there’s no need to mash them fully). Add the maple syrup (or sweetener of your choice) towards the end of the cooking time and stir well. Remove from the heat and either serve immediately or allow to cool and use later.
5. Green mint chutney instead of Tomato Sauce
Green chutney is one of the healthiest & is used often in Indian cuisine as a side with snacks, sandwiches and also to make chaats. This chutney aids digestion & enhances the taste, aroma and nutrition of any dish.
Green chutney is a flavorful condiment made with fresh mint, coriander/ cilantro, garlic, ginger and cumin. The unique aroma of the green chutney is amazing & elevates the taste & flavour of any snack.
How to make mint chutney at home:
Mix coriander leaves (cilantro), mint (pudina), cumin seeds, green chillies, garlic cloves, ginger, lime juice and salt as needed in a food processor. Grind all ingredients together with very little water to a smooth paste. Great flavour additions include roasted gram or roasted peanuts or fresh coconut
6. Greek Yogurt instead of mayonnaise in tartar sauce
Whether grilled or deep-fried, tartar sauce is a nice, bright addition to any fish sandwich. While the original version is mayonnaise-based, you can create a lower fat, higher protein version by swapping in Greek yoghurt.
One tablespoon of plain Greek yoghurt has only 13 calories and 2.5 grams of protein, whereas one tablespoon of regular mayonnaise has about 100 calories and no protein.
How to make healthy tartar sauce at home:
Simply substitute plain Greek yoghurt for mayonnaise in the recipe. Combine Greek yoghurt with chopped capers, pickles, lemon juice, mustard and herbs to make some delicious tartar sauce. You can add other seasonings of your choice.
Also Read: Creative ways to eat yoghurt
7. Spicy peanut butter instead of Marmite
This flexible spicy peanut butter recipe is unique with an intense depth of flavours. A no-cook recipe with the pantry staple ingredients. Don’t let the peanut butter trip you up.
This savoury dip still packs all the great nutrients of peanuts with an unexpected, nutty note that provides thickness, creaminess, and flavour. Top it up with roasted sesame seeds for extra crunch.
How to make spicy peanut sauce at home:
In a mixing bowl, add peanut butter, cayenne pepper, and paprika. Whisk vigorously until all the ingredients are combined. Allow it to rest for 8 hours until the butter blend with the spice mix. And serve.
8. Basil Pesto instead of sour cream
This Healthy Pesto Sauce is about to become your new favourite sauce. It’s simple to make, yet packed with good-for-you ingredients. Use it with your favourite pasta, on salads, and as a savoury spread for sandwiches.
How to make Basil pesto at home:
In a food processor, combine fresh basil, pine nuts (can substitute walnuts), olive oil, grated Parmesan cheese ( can replace with Nutritional yeast), garlic cloves, sea salt & ground black pepper as per taste and pulse to your desired consistency. Store in an air-tight container in the refrigerator.
Also read: 6 Healthiest cheese
9. Creamy Garlic-Herb spread instead of cream cheese
Step away from the unhealthy Cream cheese dip and offer a homemade alternative. You can prepare this all-purpose dip up to a day ahead. Serve with cauliflower and broccoli florets, carrot and celery sticks, and bell pepper strips.
How to make Creamy Garlic-Herb at home:
In a bowl, combine hung curd, buttermilk, minced fresh garlic clove, chives, parsley, grated lemon rind, sea salt & freshly ground black pepper as per taste. Beat with a mixer at high speed until smooth.
Related: Healthy topping ideas for toast
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