Disease-Proof by David L. Katz M.D. & Stacey Colino

Author:David L. Katz M.D. & Stacey Colino [Katz, David L.]
Language: eng
Format: epub
ISBN: 9780698137110
Publisher: Penguin Publishing Group
Published: 2013-09-25T16:00:00+00:00

Use the following guidelines to build a better sandwich—making your favorite lunchtime (or dinnertime) fare healthier, more nutritious, and more satisfying than ever. Pick one item from each category, except the veggies—no limit there!—then assemble your creation.

Bread: Whole-grain bagel, whole-grain roll, whole-grain pita bread, whole-grain bread (2 slices), or a whole wheat tortilla

Spread: Ditch the mayo or butter and choose mustard, hummus, olive or eggplant tapenade, pesto, roasted pepper and white bean puree, mashed avocado, salsa, marinated tofu, or plain nonfat Greek yogurt with herbs and/or shredded cucumber.

Veggies: Lettuce and/or spinach leaves, onions (caramelized or raw), mushrooms, grilled or roasted peppers, grilled eggplant or zucchini, artichoke hearts, tomato or cucumber slices

Protein: Salmon, mahimahi, or veggie burger, marinated tofu, canned salmon or tuna, or a few slices of turkey or chicken (about 2 ounces), egg slices, or low-fat cheese

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