(photo via Vanilla Swirl)

There’s no reason for a sandwich to be an after thought. Think of it as an opportunity to put together a well-balanced meal, for now or for later. Wonderfully portable, whether tucked into a lunch box or a picnic hamper, or sitting within reach on a long car ride, a sandwich can also be a quick and nutritious late-night supper.

The key to keeping it healthy is using delicious whole grain bread or a whole grain wrap and a robust filling that’s high in flavor and healthy fats. To start, spread the bread with Greek yogurt, cottage cheese, mustard, peanut butter, guacamole, hummus, tapenade, tzatziki, or baba ghannouj instead of mayonnaise, or use any of these ingredients as its own tasty layer. Add tuna, smoked salmon, sliced chicken or turkey, a bit of cheese, olives, roasted or grated, raw vegetables, sliced cucumber, lettuce, spinach and/or sprouts.

Turkey Hummus Sandwich
*Makes 2 sandwiches*

Shop for your favorite flavor of hummus as the centerpiece for this sandwich. There are many choices: artichoke and kalamata olive, roasted red pepper, horseradish, zesty lemon, and cilantro and jalapeno, among others.


  • 2 whole grain pita breads
  • 2 tablespoons hummus
  • 4 thin slices turkey
  • 1 avocado, peeled, pitted and sliced
  • 1 cucumber, peeled and sliced
  • 1 small tomato, thinly sliced
  • 2 handfuls baby spinach leaves
  • 1 carrot, peeled and grated


  1. Cut each pita in half. Tuck one half inside the other and repeat, so you have a double thickness to hold the filling for 2 sandwiches.
  2. Spread in inside halves with a layer of hummus and fill each pocket with half of the remaining ingredients.

Recipe created for Cedar’s Mediterranean Foods Inc.

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