I'm sure you've heard of the 5 a day program/recommendation. We are encouraged to get at least 5 servings of fruits and veggies each day. The recommendation is to get 2-4 servings fruit and 3-5 servings of veggies. For most of us, the fruit recommendation is doable, I would imagine. But the veggie goal, on the other hand, is a little more difficult to attain. We don't tend to eat veggies at all meals so it requires careful planning to add to lunches or snack and then we may still have to load ourselves up at dinner. Occasionally, we may have an omelet or eggs at breakfast with a few veggies added, but probably only on the weekend.
Well, here's a great sandwich which you can add to your vegetarian repertoire which easily gives you your recommended servings of vegetables.
Mediterranean Sandwich
baguette/french bread/sub/crusty roll/bolillo, etc
provolone slices
green peppers, sliced
roasted red peppers (in jar)
fresh basil leaves
tomatoes, sliced
red onion, sliced
Kalamata olives, sliced (black Greek olives)
Avocado, sliced
Olive oil, small drizzle (optional)
salt (optional)
(My husband also likes to drizzle Balsamic vinegar and really you can add anything you like but above ingredients are part of the original recipe.)
This sandwich is heaven in bread. We love it!
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I'll definitely have to try that sandwich. One thing I've done periodically to supplement our veggie/fruit intake is drink V-Fusion (not Light!!!) with dinner. One 8 oz. serving contains a full serving of fruit and a full-serving of veggies. I don't use this in place of regular meal items, just to supplement if we are lacking a veggie or fruit by dinner time. I've even bribed the kids to finish their veggies at dinner to get some :) As an added bonus, there is no added sugar.
ReplyDeleteThat's a great tip. Thanks, Hol.
ReplyDeletethis sandwich sounds SO good!
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