Healthy fillings for sandwiches, wraps and rolls

1. Include vegetables

• Vegetables add nutrients, flavour and texture.
• Include at least one, but preferably three, fresh or grilled vegetables.
• Use minimal amounts of oil (a brush or a spray) when cooking.
• Fresh options can include: lettuce, spinach, tomato, cucumber, capsicum, carrot, beetroot, mushroom, pineapple, red onion or alfalfa.
• Grilled options to try: zucchini, eggplant, pumpkin, mushrooms or red capsicum.

2. Use wholemeal or whole grain options

• Wholemeal and multigrain varieties provide added fibre.
• Select wholemeal or multigrain bread where possible.

3. Use unsaturated fat spreads

• Use small amounts of poly- or mono-unsaturated margarine instead of butter.
• Try these fillings: avocado, mustard or reduced fat ricotta, cream cheese or cottage cheese.

4. Include variety

• Provide a variety of fillings with a focus on vegetables.
• Include vegetarian and non-vegetarian options.
• Offer a variety of sandwiches, wraps and rolls on a platter.

5. Choose lean protein options

Offer lean meat trimmed of visible fat or lean skinless poultry.

Prepare meat, poultry and fish dishes using low-fat cooking methods:

• Oven bake
• Grill
• Steam
• Non-stick cookware

Try the following GREEN and AMBER combinations on your next catering platter.
(V) = vegetarian
* = aim for three vegetable or salad ingredients

Egg (V)

• Egg with lettuce and mayonnaise (reduced fat) = GREEN
• Sliced egg, and salad* = GREEN
• Curried egg with carrot and lettuce = GREEN

Cheese (V)

• Cheddar cheese (reduced fat) with tomato = GREEN
• Cheddar cheese (reduced fat) with lettuce, cucumber, tomato = GREEN
• Cheddar cheese (reduced fat) with salad* and mayonnaise (reduced fat) = GREEN

Falafel (V)

• Falafel (baked) with tomato, cucumber, baby spinach and tzatziki (reduced fat) = GREEN
• Falafel (baked) with sun dried tomatoes, mixed lettuce, red onion, and hummus (reduced fat) = AMBER

Vegetables (V)

• Grilled mixed vegetables (in minimal oil) with pesto = GREEN
• Grilled mixed vegetables (in minimal oil) with feta (reduced fat) = GREEN

Tuna

• Tuna (in spring water) with sweet corn, capsicum, tomato, cucumber and lettuce = GREEN
• Tuna (in spring water) with tomato, lettuce and mayonnaise (reduced fat) = GREEN
• Salmon (canned) with cucumber and lettuce = GREEN
• Smoked salmon with cream cheese (reduced fat), spinach, red onion and capers = AMBER

Beef

• Lean roast beef (visible fat trimmed) with tomato, baby spinach and horseradish = GREEN
• Lean roast beef (visible fat trimmed) with lettuce, tomato, red onion and fruit chutney = GREEN
• Lean roast beef (visible fat trimmed) with salad* and wholegrain mustard = GREEN

Chicken or turkey

• Lean chicken breast with lettuce, tomato and mayonnaise (reduced fat) = GREEN
• Lean turkey breast with salad* = GREEN
• Tandoori flavoured lean chicken breast with cucumber, spinach and yoghurt (reduced fat) = GREEN
• Chicken schnitzel (baked) with tomato, lettuce and mayonnaise (reduced fat) = AMBER