9 Healthy Sandwich Spread Recipes For Your Weight Loss

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.

Sandwich

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.

Guacamole recipe

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.

Chickpea

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.

Peanut butter

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!

Berry compote

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 mint chutney

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.

Yogurt dip

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

Peanut dip

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

Pesto spread

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

creamy Garlic herb

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

For healthy recipes, nutrition information and more tips on healthy eating, visit our health and wellness blog at detoxpri.in and subscribe to receive a weekly email with our latest posts.

5 Irresistible Deserts For The Serious Peanut Butter Lover

If you’re the kind of person who sneaks off to the pantry with a spoon for a snack of peanut butter straight from the jar, these peanut butter desserts are for you!

Whether you prefer smooth or crunchy, use a jar of peanut butter in sweet treats, from barfi, puddings and smoothies to vegan ice cream. 

This post may contain affiliate links as it is sponsored by United Foods India; all opinions and work is my own.

If you’re cooking on a budget (or even if you aren’t) you want to get the most out of every ingredient in your cupboard. After all, no one likes to pull something out of the back of the cupboard only to find it’s passed the expiration date. And one of the most underused pantry staples we’ve found is that ever-present jar of peanut butter.

Though anyone with kids (and anyone who’s been a kid) knows the value spreading it on bread or toast with some jelly (and, we might suggest, a few slices of banana), that tends to be the sum of it for about 90 per cent of people. A few more might occasionally whip up a batch of easy peanut butter cookies, but that’s where most cooking with peanut butter begins and ends. This is a shame because this creamy (or crunchy) concoction can do much more!

Not only is it filling and healthy, but it is also great if you’re trying to lose weight

If you thought that peanut butter sandwiches were only for kids, here’s something you should know.

  • Peanut butter has several health benefits — it has the enviable combination of fibre and protein, which makes it filling. This makes you feel full longer, so you end up eating less overall.
  • It is also packed with nutrition because a serving of peanut butter has 3 mg of the powerful antioxidant vitamin E, 49 mg of bone-building magnesium, 208 mg of muscle-friendly potassium, and 0.17 mg of immunity-boosting vitamin B6.
  • Studies have also shown that having peanuts can reduce the risk of heart disease, diabetes and other types of chronic health conditions. One study even found that consuming one ounce of nuts or two tablespoons of peanut butter about five times a week can lower the risk of developing diabetes by a whopping 30%.
  • Peanut butter is also high with monounsaturated fat, which is good for the heart. Researchers say that insulin-resistant adults who ate a diet high in monounsaturated fat had less belly fat than people who ate more carbohydrates or saturated fat.
  • Peanuts contain high concentrations of poly-phenolic antioxidants, which reduce the risk of stomach cancer by reducing the formation of carcinogenic nitrosamines. They are also an excellent source of resveratrol, an antioxidant, which has a protective function against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, and viral/ fungal infections.

Here is Super Smart Ways to Cook with Peanut Butter full of healthy choices towards the good health with our amazing 5 Healthy Easy Peanut Butter Desserts Recipes (Vegan, Gluten-Free, Dairy-Free)

Benefits of peanut Butter

Do you LOVE peanut butter? I seriously hope you do, because it’s one of the biggest staples and most popular ingredients on Healthy Foodie list! I’ve rounded up quite a few special peanut butter-infused treats for you today.

1.Peanut Butter Chocolate Barfi

Barfee is easy, quick and delectable fusion Sweet. The good news for chocoholics is that it has chocolate too. After all “Chocolate is happiness you can eat” ;). This barfi is made with rich peanut butter and chocolate, a delightful combination!

Barfi

Ingredients

• Coconut milk powder ( you can swap with dairy milk too )

• Coconut milk

• Coconut cream 

Magic leaf Stevia sugar I use this brand as they are pure plant-based sugar

• Cocoa powder

• oil for greasing the plate or box

Nutty Peanut butter we use this brand as they are without any additives and 0% trans fat

• Dark Chocolate sprinkles (optional) 

Instructions:

Peanut layer

1. Grease the plate with oil or line the box with the parchment paper.

2. First, dry roast the milk powder in a pan for 3-4 minutes without burning.

3. Remove and leave it aside.

4. In the same pan combine milk, cream, and sweetener.

5. Bring it to boil on medium heat and let it simmer for a couple of minutes.

6. Now add 2/3 of the milk powder and mix well, keep stirring all the time to prevent burning the mixture.

7. Once the mixture starts getting thicker, add peanut butter.

8. Mix well and let the cooked mixture until it leaves the pan.

9. Quickly pour the mixture into the lined or greased tray and spread evenly.

10. Leave it aside.

Peanut burfi

Chocolate layer

1. In the same pan combine cream, milk, and sweetener.

2. Bring it to boil and let it simmer.

3. Add remaining milk powder and cocoa powder.

4. Cook the mixture until done.

5. Spread it over the peanut barfi layer.

6. Press it with a clean spatula.

7. Sprinkle the chocolate sprinkles.

8. Let it sit for at least 2-3 hours.

9. Once done cut the barfi with the sharp knife into the desired shape, sprinkle some crushed nuts.

2. Peanut Butter Mousse

Peanut butter mousse

Ingredients

• 2½ tbsp nutty creamy peanut butter

• ¼ cup plain Greek yoghurt

• ⅛ tsp vanilla extract

• ½ tbsp natural sweetener

• small pinch of salt

• ½ tbsp crushed nuts

Instructions

• Add all the ingredients to a large blender or food processor and puree until smooth. Scrape down the sides of the bowl when necessary.

• Give it a taste and add more stevia or salt to taste. Be sure to puree the mixture as much as possible, you don’t lose anything by over blending but you sacrifice texture and flavour by under blending!

• Decorate with crushed nuts

• Serve immediately or chilled.

3. Reese’s peanut butter Frappuccino

The rich chocolate taste and sweet peanut butter flavour is a match made in heaven. Save money (and calories) spent at coffee shops by making your own blended drink at home!

peanut butter smoothie

Ingredients

¾ c double-strength coffee, chilled

½ c skim milk, chilled ( For a vegan version, substitute your favourite non-dairy milk: oat milk )

1 tbsp unsweetened cocoa powder (regular or dark)

1 tbsp nutty crunchy peanut butter

2 ice cubes

1tsp sweetener, to taste, such as Stevia

½ tsp nutty chocolate peanut butter, warmed

Instructions

Add coffee, milk, cocoa powder, and crunchy peanut butter to a blender. Pulse until well combined, scraping down the sides as necessary. Add the ice and sweetener. Blend until smooth and no large ice chunks remain. Pour into a glass, drizzle with the warm chocolate peanut butter, and serve immediately.

Notes: To prepare the double-strength coffee, I used 2 teaspoons of instant coffee crystals mixed with ¾ cup water.

4. No-Bake Peanut Butter Cheesecake

Cheesecake

Ingredients

1/4 cups Oreo/graham cracker Crumbs

1/4 cup unsalted butter, melted / coconut oil

2 pkg. (250 g each) Philadelphia Brick Cream Cheese softened

1 cup Nutty Smooth Peanut Butter

1/2 cup stevia sugar

2 bars (100 g each) dark chocolate, chopped, divided

1-1/2 cups low fat Whipped cream

Instructions

• Mix crumbs and butter; press onto bottom of a 9-inch springform pan. Refrigerate 10 min.

• Beat cream cheese, peanut butter and sugar with mixer until well blended. Add half the dark chocolate; mix well. Whisk in 1 cup Whipped cream. Spoon over crust. Refrigerate 3 hours.

• Microwave remaining Whipped cream and dark chocolate in small microwaveable bowl on HIGH 1 min.; cool slightly. Pour over cheesecake. Refrigerate until firm. When ready to serve, run a knife around rim of pan to loosen cake; remove rim.

5. Banana Peanut Butter Swirl Ice Cream

Vegan ice cream

Ingredients

• 4 ripe bananas, chopped into 3cm chunks, then frozen

• 2 tbsp almond/ oat milk

• 1 tbsp Nutty chocolate peanut butter

• 1 tsp ground cinnamon

• 1 tbsp of dark chocolate, grated

• 1 tbsp flaked almonds

Instructions

• Tip the frozen bananas and almond milk into a blender. Blend together to create a smooth consistency. Add the peanut butter and cinnamon, and blend again. Taste and add more cinnamon, if you like.

• Transfer to a freezer-proof container and freeze for 1 hr.

• Take out of the freezer and serve with grated chocolate and flaked almonds sprinkled over.

Why I love Peanut Butter….

Because it’s one of my favourite ingredients as it’s packed full of protein, good fat, nutrient-dense, and oh yeah, HELLA YUMMY! 😋

By Priyanshi Bhatnagar

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