Swap out the processed meat and create a quick and tasty sandwich with just 5 simple ingredients – and none of the health risks.
For Cancer Prevention Action Week 2023, we’re encouraging everyone to eat less processed meat. But what does that mean for your lunchtime sandwich?
We know that processed meat can be tasty and convenient, but we have all the ideas you need to create healthier sandwiches that are just as great.
To make your perfect processed meat-free sandwich, all you need is 5 key elements:
Just choose one from each and you’ll have a healthier meal to savour.
> Just show me your top 5 sandwiches
> More non processed-meat inspiration?
> Commit to cutting your processed meat intake
The star ingredient of your sandwich, choose from white meat, fish, cheese or veggie options.
It’s not a satisfying sarnie if it doesn’t crunch when you sink your teeth in, so make sure you add some texture and colour. Vegetables, including pickled, add fibre and vitamins too. Here are some suggestions.
If you think your sandwich will lack oomph without processed meat, add a flavoursome twist to set your tastebuds sizzling – rather than a sausage. Think creatively…
A great sandwich needs something smooth to gel it all together. Don’t stick to your normal margarine – there are lots of other spreadable options.
Bring it all together with some brilliant bread. We recommend wholemeal as it contains more fibre than white, and so is better for your bowel. There are so many options to choose from: plump for paratha, build up a bao bun or just roll with it …
Fly the tricolore flag for our take on a caprese salad sandwich, with cheese of your choice, fragrant basil and tomato.
Crunch, colour and convenience in a wrap, toastie or roll. Swap in whichever lettuce is cheap and in season: iceberg, romaine, chicory, radicchio or little gem varieties all work well.
Enjoy gastro grub at a fraction of the price, and an easy way to eat more fish. Spruce it up with capers or gherkins.
Smashed chickpeas, a droplet or two of fresh lemon juice and grated beetroot. Just don’t spill it down your top.
> Get the recipe
Guacamole full of healthier plant oils, homemade seasoning that balances the spice of cayenne peppers and the sweetness of paprika, plus succulent chicken, this recipe was designed for people living with cancer but is great for everyone.
> Get the recipe
> All our healthy sandwich recipes
Still not sure what to go for? Here are a few more suggestions
As part of Cancer Prevention Action Week 2023, we want people to actively pledge to reduce the amount of ham, bacon and sausages they eat.
How much do you know about processed meat? Know your nitrites from your nitrates?
What's your score?