September is known as a month of adjustment, and this is true for the whole family. One of the biggest challenges in nutrition is related to the mid-morning meal and the sandwiches we send with the children, young and older, to school. There are many healthy nutrition recommendations, and it is clear that almost everyone will prefer something sweet in a sandwich. However, now is the time to start trying new, healthier things, and believe it or not, they are also completely delicious. It starts with the bread, the roll, or the pita. The natural tendency is simple white flour, but why not start trying white spelt, whole spelt, or simply half and half?
The real variety is in the filling. Here are some ideas for spreads that can upgrade the sandwiches, add nutritional value, and also flavor. Many are aware of the benefits of avocado, tahini, and even hummus, but even there you can “think outside the box.” True, they require some preparation ahead of time, but preparing them in advance and storing them in sealed containers in the fridge can be a family activity in itself. Of course, alongside them it is recommended to send cut vegetables such as pepper, cucumber, carrot, and more.
1. Upgraded and colorful hummus:
Ingredients: Cooked chickpeas, raw tahini, lemon juice, and salt. For upgrade and variety: cooked carrot or small beet.
Preparation: Blend all ingredients until a smooth and tasty spread with a surprising color is obtained. This hummus is rich in protein and dietary fiber, and with the addition of carrot or beet it is also a source of vitamins and antioxidants.
2. Rich and seasoned avocado spread:
Ingredients: Ripe avocado, lemon juice, salt, and finely chopped basil leaves or even coriander (of course, only for those who like it).
Preparation: Mash the avocado with a fork together with the lemon juice, add salt and herbs to taste. It is definitely worth getting children used to the taste of avocado. This spread is creamy, rich in healthy fats, and has refreshing flavors.
3. Pesto spread, a little different:
Ingredients: Basil leaves, walnuts or sunflower seeds, olive oil, salt.
Preparation: Simply blend all the ingredients until a green and fragrant spread is obtained, which is also tasty, rich in good fats, and adds refreshing and unique flavors to any sandwich.
4. For the creative and dedicated: Cashew spread with herbs:
Ingredients: Natural cashews soaked in water for 4–6 hours, chopped herbs (for example parsley, thyme), lemon juice, olive oil, salt.
Preparation: Blend the cashews with herbs, lemon juice, and olive oil until a smooth spread is obtained. Add salt to taste. This spread is rich in healthy fats and provides rich and refreshing flavors.
5. Tofu spread with sun-dried tomatoes:
Ingredients: Soft tofu, chopped sun-dried tomatoes, olive oil, lemon juice, salt, and pepper.
Preparation: Blend the tofu with the sun-dried tomatoes, olive oil, lemon juice, salt, and pepper until a smooth spread is obtained. This spread provides protein and rich, refreshing flavors.
6. Red lentil spread, simple and easy to prepare:
Ingredients: Red lentils, preferably sprouted and cooked, lemon juice, salt.
Preparation: Blend the lentils with lemon juice and salt until a smooth spread is obtained. This spread is simple and tasty, and rich in protein.
7. Refreshing zucchini spread with mint:
Ingredients: Peeled and cooked zucchini, chopped mint, lemon juice, olive oil, salt.
Preparation: Blend the zucchini with mint, lemon juice, and olive oil until a smooth spread is obtained. Add salt to taste. This spread offers light and refreshing flavors, and is rich in dietary fiber.
8. Chocolate spread based on hazelnuts (assuming there are no allergy restrictions in the class):
Ingredients: Roasted hazelnuts, ground cocoa, dates (or pure maple), a little coconut oil (optional), salt.
Preparation: Blend the hazelnuts until a smooth texture is obtained, add ground cocoa, dates (or maple), and coconut oil (if desired), and blend again until the mixture is smooth. Add a little salt to taste. This chocolate spread provides rich and satisfying flavors with nutritional benefits.
Tip for advanced: You can add sunflower seeds, cranberries, or different spices to the spreads to upgrade the flavors.
Karine Bouhadana Kluberg is a naturopath, lecturer in natural nutrition at the Ridman College of Integrative Medicine, and owner of the Adamiya clinic.