Plus Tips on How to Make Deli Meat Sandwiches Healthier
The Scoop on Heavily Processed Meat
Sometimes you just want a good old fashioned deli sandwich (my favorite is a turkey sandwich), and yet you wish you could eat a healthier version.
After all, luncheon meat is often heavily processed, and limiting processed foods has been shown to promote gut balance; and reduce the risk of Alzheimer’s, dementia, some cancers, and inflammation.
Moreover, heavily processed foods may reduce cognitive focus and attention and immune function.
Highly processed luncheon meats include pepperoni, salami, and bologna, just to name a few.
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Healthier Lunch Meats
One way to make a healthy sandwich is by purchasing fresh chicken or turkey and cooking the meat yourself. But if that is still not going to satisfy your deli meat cravings, then keep reading because many healthier deli meats are currently available. When you are shopping for lunch meat, choose:
- Organic
- No Nitrate/Nitrites Added
- Lower sodium
Best Turkey Deli Meat Brands
Applegate Organics or Trader Joe’s Oven Roasted Turkey Breast are two of my favorite luncheon meats! Organic Prairie is another great company that offers organic deli meats. You can order from Organic Prairie online!
Need some sandwich inspiration?
Below is one of my favorite Deli Meat Sandwiches Recipes!
Classic Turkey Sandwich
Serves 4
Ingredients
- 8 Nitrate/Nitrite Free Turkey Slices
- 4 Slice provolone cheese
- 4 Spinach Leaves
- 1 Tomato, Sliced
- 8 slices of whole wheat bread
- 4 Tbsp. Yogurt spread
- 4 Tbsp. Italian Dressing
- 1 tsp Black Pepper
Yogurt Spread Ingredients
Yogurt Spread
- 1/2 cup yogurt
- 2 tbsp. garlic, minced
- 2 tsp black pepper
- 1 tbs. Extra virgin olive oil
To Make
- Place four slices of bread side-by-side on a clean surface.
- Now add two slices of turkey to each piece of bread
- Next add a slice of tomato to each piece of bread
- Then add the lettuce leaves
- Drizzle the lettuce with the Italian dressing
- Now sprinkle each slice with Black Pepper
- Spread the yogurt spread onto the other four pieces of bread
- Place the other pieces of bread on the lettuce leaves with the yogurt spread facing down
Make it a Wrap
You can also make a wrap instead of a sandwich using whole wheat wraps. My favorite wraps are The Ole’ Xtreme Wellness!
Want Your Sandwich Toasted?
- You can also make a hot sandwich. Simply add the turkey and brie to your bread, and place the bread into the oven set at 375 degrees for 5 minutes. Add the cold ingredients to the bread after the bread has finished toasting.
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