Rae Udy

RECIPES: It’s Not Tuna Sandwiches, Apple Sandwich Spread, Pepper Cheese Sandwich Spread

By Rae Udy

School days are here and the challenge is on to keep sack lunches interesting and nutritious.
It’s Not Tuna Sandwiches contain no cholesterol and are high in protein. Artichoke hearts give this versatile sandwich a flaky texture and a salty taste. Look for canned beans with no preservatives or added salt to keep sodium.
Apple Sandwich Spread is low in calories and fat. Serve on whole grain dark rye bread for added nutrition. This recipe is also good packed in a thermos for a refreshing salad for the lunch box.
Pepper Cheese Sandwich Spread adds spice and variety for the sack lunch. Serve cold on whole grain bread for brown-bagging or make toasted cheese sandwiches at home.
These inventive alternatives to the usual high cholesterol and fat sandwich fillings add variety to the healthy diet.

IT’S NOT TUNA SANDWICHES
2 fifteen-ounce cans Garbanzo beans or chickpeas
1 cup firm tofu
1 four-ounce jar artichoke hearts
¼ (one-quarter) cup low-fat yogurt
2 Tablespoons chopped green pepper
2 Tablespoons chopped pimento pepper
2 Tablespoons chopped celery
8 slices whole grain bread
Drain and rinse beans, tofu and artichoke hearts. In a small bowl, mash chickpeas with a fork, leaving some large pieces for texture. Add tofu and artichoke hearts. Stir until artichoke hearts begin to flake. Add yogurt and prepared vegetables. Mix gently. Spread one-quarter cup mixture on one slice of toasted bread. Top with tomato slices and lettuce leaf. Cover with another slice of bread. Cut each sandwich in half. Yields four servings.

APPLE SANDWICH SPREAD
1 large red apple
1 teaspoon lemon juice
1 cup low-fat cottage cheese
¼ (one-quarter) cup chopped celery
¼ (one-quarter) cup raisins
¼ (one-quarter) cup chopped walnuts
2 Tablespoons low-fat mayonnaise
Core apple but do not peel. Chop into small pieces and place in small mixing bowl. Immediately sprinkle with lemon juice to prevent browning. Add remaining ingredients and mix gently. Use as sandwich filling for dark rye, oatmeal or whole wheat bread or serve over lettuce, fresh spinach or sprouts for a light luncheon salad. Yields two cups.

PEPPER CHEESE SANDWICH SPREAD
1 eight-ounce package low-fat cream cheese
½ (one-half) block tofu, drained
2 Tablespoons jalapeno slices
1 teaspoon chili powder
½ (one-half) teaspoon cumin powder
2 Tablespoons mild hot sauce
Mix cream cheese and tofu together until smooth. Add remaining ingredients and stir until mixed well. Cover and chill for four hour or overnight to blend flavors. Serve as spread for sandwiches or crackers. Yields two cups.

On to third grade