Think Outside the Sandwich Bread
Ask the Nutritionist
by Melissa Diane Smith, author of Going Against the Grain
Saying goodbye to bread doesn’t have to mean giving up sandwiches.
Q: I maintain my weight and feel best when I avoid gluten and all grains. I don’t miss the taste of bread, but I do miss the convenience of making sandwiches for quick lunches, especially on hot summer days. Are there any grain-free substitutes that could help me fix easy-to-make “sandwiches”?
—Tamara R., Sacramento, Calif.
A: The short answer is: Yes! If you bake, try making grain-free tortillas or sliceable bread out of almond flour, ground flaxseeds, and/or coconut flour. If you don’t bake—or if you want a quicker alternative—think outside the box and get creative by using vegetables or fruit as alternatives for wraps and buns. These seven produce-based ideas can help you get started.
1. Lettuce wraps. For convenience and versatility, nothing beats using large lettuce leaves, such as romaine or Bibb, as tortilla or bread substitutes. Wrap burgers with them, or make BLT (bacon, lettuce, and tomato) “sandwiches,” taco lettuce wraps, fajita wraps, tuna salad wraps, or lettuce cups with Asian-based fillings.
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