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Monday, October 12, 2009

Part 3 - Favorite Caregiver Recipes - Sandwiches

Avocado slices, crunchy iceberg lettuce, thin tomato slices, and sprouts can be the basis for a change of pace in the sandwich department. Protein foods in the form of cheese, meat, or "meatless burgers" can be added. While the sandwich is still open sprinkle on it some mixed Italian herbs and perhaps some paprika to wake up the flavor.

You can also sprinkle the open sandwich with Mrs. Dash or Spike, both salt-free, to give the flavor some zip.

Use a zero calorie buttery spray on the bread to keep the calories and "bad fats" low. Add mustard or other spreadable flavoring if desired. Low calorie salad dressing can be used.

Many seniors grew up with a diet that focused on starches and carbohydrates, and less attention was paid to vegetables. A sandwich like this has vegetables, whole grain, and protein so there is a lot of nutrition.

The avocado is a "good fat" that has the right fat to help the cardiovascular system. If the bread has flax in it then that also includes the "good fat."

Here on the central Oregon coast we have a chain of stores called "Fred Meyers" that has a fairly large organic foods section, with a wide variety of breads. An example of a really hearty whole grain bread that I really like is Dave's Killer Bread which has a website at" They have a lot more texture than even the regular whole grain breads we are used to, and they are described as "moist and chewey."

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