INGREDIENTS Whole wheat Bread-4 slices Eggless Mayonnaise- to spread on each slice Grated carrots-1 table spoon Finely shreaded cabbage- 1 tbsp Par boiled peas and small cubed potatoes-1 tbsp salt, pepper- to taste Mustard sauce- 1 tbsp METHOD Mix all vegetables together with salt, pepper and mustard sauce to make a sandwich stuffing. Spread the eggless mayonnaise (which is made by stiffly beating together 1/2 cup cream, salt, mustard powder, pepper powder, lemon juice and olive oil ) on one side of each bread and put it liberally in between the two slices for each sandwitch. Press gently with palm. Cut the edges and then cut each sandwitch diagonally so as to make two triangle shaped sandwitches from two slices of bread. Can be seved at this stage or grilled and served hot. Vegetable sandwiches can be made from a wide range of vegetables available in the market which can just be added to the various sauces according to a persons liking.The biggest advantage of Vegetable sandwich is that it can be made delicious without raising the calories too much. A ring of bell pepper, a tablespoon full of grated carrot or a few lettuce leaves does not add up to more than 10 Calories. In the above recipe the Calories come from the cream in the Mayonnaise which is much less than the Egg mayonnaise.The cream in the recipe can also be replaced by the fat free cream available readily in the market. The egg-less mayonnaise should be made of olive oil for added benefits.Little bit of fat in our food is essential to absorb the fat soluble vitamins (Vitamin A, D, E and K). Cheese should be avoided to cut down on the calories.Whole grain bread supplies the fibres and the vegetables in the recipe are rich in Vit A,Calcium, Iron and other micro nutrients. For die hard non vegetarians, a healthy non vegetarian twist can be added by adding cooked (boiled or shallow fried),deboned and mashed fish (Rohu) in place of the carrots and cabbage.This would be a very good source of vitamin D and proteins. A good day begins with a nice and hearty breakfast. In today's fast paced and stressful life style , it is equally important to make it light, simple and yet nutritious to give a healthy start to the day.
Veg Sandwiches -recipe, variations and advantages
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