Healthy Cook

Under Wraps

by Kate Sherwood, January/February 2010

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Think of your sandwiches as a chance to eat a salad without a fork and you’ll get the right balance of shrubbery to poultry, seafood, meat, cheese, tofu, beans, etc. That way, you can try different salad dressings when you want a break from mayo and mustard.

If you’re packing a brown bag, bring the salad and dressing in separate containers. Toss together, stuff, and dig in. M-m-m-m.

Bagels & English Muffins

  • Oil-packed sundried tomatoes, cream cheese, cucumber, red onion, leaf lettuce
  • Roasted red pepper hummus, cucumber, radish, lettuce (see photo)
  • Almond butter, sliced apple, a sprinkle of cinnamon
  • Cheddar cheese, baby spinach, fruit chutney
  • Swiss cheese, tomato, red onion, lettuce, honey mustard dressing (see photo)
  • Chopped egg, minced celery, chives, and radish slices mixed with mayonnaise and Dijon mustard, leaf lettuce


  • Salmon mixed with chopped dill and lowfat sour cream, tomato, mixed greens (see photo)
  • Chopped chicken, mayonnaise, a sprinkle of curry powder, celery, golden raisins, lettuce
  • Veggie burger, shredded cabbage, coleslaw dressing
  • Fresh mozzarella, cherry tomatoes, oil-packed sundried tomatoes, arugula


  • Sliced turkey breast, avocado, tomato, mixed salad greens, mayonnaise, Dijon mustard
  • Shredded chicken, tomato, fresh basil, mayonnaise, lettuce
  • Tomato, sliced mozzarella, roasted peppers, pesto, arugula
  • Hummus, roasted vegetables (try peppers, onions, zucchini, and eggplant)
  • Grilled chicken, hot sauce, celery leaves, lettuce, blue cheese dressing (see photo)


  • Vegetables (try white mushroom, radish, carrot, cucumber, tomato, and avocado), sunflower seeds, ranch dressing
  • Puréed white beans mixed with roasted garlic, extra-virgin olive oil, and lemon juice, topped with oil-packed sundried tomatoes and arugula
  • Cherry tomatoes, red onion, bell peppers, feta, lettuce, Greek vinaigrette (see photo)
  • Shrimp, black beans, corn kernels, red onion, shredded romaine, spicy ranch dressing
  • Edamame, radish, carrot, cabbage, avocado, sesame dressing
  • Tuna, celery, carrot, radish, tomato, balsamic vinaigrette
  • Marinated and grilled portobello mushroom, onion, and zucchini, topped with tomato, arugula, pesto, and mayonnaise
  • Sliced provolone, red onion, tomato, green pepper, lettuce, Italian vinaigrette


Watch Kate prepare healthy and delicious dishes at or

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