Happy National Sandwich Month Kim!

I love sandwiches.  I eat them every week, and honestly, there are times I could happily eat them multiple times a day! They are quick, portable, comforting, and perfect for everything from busy weekdays to picnics and road trips. They are also one of the best ways to reinvent leftovers into something fun and delicious.

One sandwich memory still makes me laugh. We were at the family cabin with leftovers from several meals scattered around the kitchen—breakfast, lunch, dinner, all of it. My cousin Garett decided to combine as much of it as possible into one giant “everything but the kitchen sink” sandwich… and somehow, he genuinely loved it!

These days, one of my favorite sandwiches is baked tofu seasoned with everything bagel seasoning, layered with roasted onions and marinated mushrooms, topped with a simple homemade “guac” made from avocado, garlic powder, onion powder, apple cider vinegar, salt, and pepper on toasted sourdough bread. It is savory, hearty, satisfying, and proof that plant-based sandwiches are anything but boring.

The Sandwich Story… and the Upgrade It Needs

The sandwich, as legend tells it, dates back to 1762 and the 4th Earl of Sandwich, John Montagu. Supposedly, he was so busy gambling that he requested meat tucked between bread so he could eat without utensils. Fast forward to 1952, and National Sandwich Month was officially established for August.

The humble sandwich can be incredibly simple or wildly creative. Nearly every culture has its own version, and debates still rage over what officially “counts” as a sandwich—but we will save that controversy for next week!

For now, let’s focus on the traditional sandwich: bread and fillings. Because while sandwiches are beloved, many modern versions built around the Standard American Diet (SAD) can quietly become a delivery system for highly processed ingredients.

Processed meats like bacon, sausage, hot dogs, and deli meats are often smoked, cured, salted, or preserved. Research has linked regular intake of processed meats with increased risk of colorectal cancer, leading the World Health Organization to classify them as Group 1 carcinogens. Red meats such as beef, pork, lamb, and goat are classified as probably carcinogenic (Group 2A), with associations to colorectal, pancreatic, and prostate cancers.

Traditional white bread also falls short nutritionally. Much of the fiber and nutrients are stripped away during processing, then partially added back through fortification. Nature generally does a far better job than a laboratory when it comes to packaging nutrients together.

And cheese? While delicious, it is one of the most concentrated sources of saturated fat and sodium in the dairy aisle. It is also extremely calorie dense. Dairy products have also been associated in studies with elevated risks of breast and prostate cancer, along with possible links to Parkinson’s disease.

So… what does that leave us with?

More options than ever.

Building a Better Sandwich

The good news is sandwiches can absolutely still be delicious, satisfying, AND nourishing.

Start with the Bread

Bread gets blamed for carbs, but not all carbohydrates are created equal. Look for breads made with recognizable, whole-food ingredients you could reasonably keep in your own kitchen.

Some great options include:

• 100% rye
• Pumpernickel
• Sourdough
• Whole grain breads
• Simpler ingredient gluten-free breads

Darker breads like rye and pumpernickel tend to have more fiber and a lower glycemic impact than white bread, helping support steadier blood sugar levels. Sourdough is another favorite because the fermentation process improves digestibility, supports nutrient absorption, and may be better tolerated by some people with sensitivities. (I can personally attest to that!)

Bonus tip: Toasting bread may also help improve digestibility and reduce blood sugar spikes.

Fillings: This Is Where the Fun Begins

Almost anything can become sandwich filling material.

Some ideas:

• Smashed beans with avocado and seasonings
• White bean or chickpea “salad”
• Baked tofu with roasted vegetables
• Mushrooms, onions, peppers, zucchini, or squash
• Carrot “Bacon” (yes we made it and it was crunchy, salty and good!)
• Beet “chips” for crunch
• Fresh greens, cucumber, sprouts, or radishes
• Pickles, sauerkraut, or kimchi for extra flavor

One surprisingly convincing option is the plant-based product called JUST Egg. It makes a fantastic breakfast sandwich, especially paired with plant-based sausage and toasted sourdough. Even longtime meat eaters are often shocked by how close it tastes to the real thing.

And yes, there are many plant-based cheese alternatives available now too—slices, shreds, spreads, and sauces. Some are more processed than others, but they can be helpful transition foods if they make healthier eating feel more approachable.

Condiments can also make or break a sandwich:

• Mustard
• Hummus
• Avocado
• Tahini sauces
• Pizza sauce
• BBQ sauce without high fructose corn syrup

And we cannot forget the classic PB&J. Nut and seed butters without added oils or sugars are great options, paired with jams without sugar alternatives and low sugar options are better or the best is homemade chia fruit jam with no added sugar.

The possibilities are endless, and the goal is not perfection. It is simply learning how to build meals that nourish you while still bringing joy to the table.

Upcoming

Next week, we attempt to keep the peace while tackling one of the great culinary debates of our time:

What actually counts as a sandwich?

Subs, wraps, hot dogs… oh my.

Connect

I would love to hear:

• What is the most interesting sandwich idea you’ve ever tried?
• What is your favorite sandwich?
• Is there a favorite comfort sandwich you’d like help “healthifying”?

If you are ready for a full health overhaul, I would love to meet with you during a Find Your Energy Discovery Session. But if you are not quite sure and would like just a taste, you can schedule a virtual coffee chat or a local coffee chat to find out more and maybe share a recipe tweak.

Quote of the Week

“Life is like a sandwich—the more you add to it, the better it becomes.” — Unknown

How much can you sandwich into a sandwich?

Kim

Hope and Healing Lifestyle

kim@hopeandhealinglifestyle.com