Back-to-school sandwiches made easy

Back-to-school preparations are well underway in households across the country.
Stationery is being purchased, books are being covered, uniforms are getting washed and belongings are being labelled. School lunches, however, are seldom included in back-to-school planning… until now.
According to Bianca Tromp, a Futurelife dietician, you can start 2021 smart by getting a headstart on school lunches. How? By making and freezing your sandwiches before school even begins.
“Sandwiches are a staple in the school lunchbox mostly because of their versatility and convenience. Freezing sandwiches, however, offers several additional benefits, including saving time and money. In addition, if special attention is paid to the ingredients they can be super healthy too.” she said.
Bianca added that sandwiches freeze surprisingly well provided you steer clear of tomato, boiled egg, fresh vegetables and most salad ingredients (like lettuce, cucumber, onion).
“Ingredients like cheese, nut butters, cold meats and jams work best when making sandwiches that are going to live in the freezer.”
To get the best results, Bianca offers the following additional tips:
• Use fresh bread.
• Ensure you store the sandwich in an air-tight container or in zip-lock bags (remove as much air as possible) to keep it from drawing moisture from the freezer.
• Place the sandwiches on a flat surface in the freezer.
• Remove and thaw the morning before school.
• Remember to write what is in the sandwich on the bag/container.
If you would like fresh elements on your sandwich like tomato or lettuce, add these the morning before putting the sandwich in the lunchbox.
She also offers five easy-to-make, healthy sandwich recipes to help parents and their children start 2021 smart:
Serves: one person for five days
Ingredients
These ingredients make five different sandwiches that can be frozen. You can make more if you want them to last for two weeks.
10 slices Futurelife High Protein Brown bread
Savoury spread like Marmite or Bovril
Margarine
4 slices low fat, white cheese
Unsalted, unsweetened peanut butter
Leftover chicken, shredded
Leftover cooked minced meat
2 eggs
3 tablespoons milk
1. Savoury spread and cheese
Take two slices of bread, spread the one side with your favourite savoury spread and the other slice with margarine. Place the two slices of cheese on the buttered side. Close the sandwich, cut it in half and you are done. Serve with yoghurt and a fruit.
2. Egg and chicken
Break one large egg in a cup with 1 tablespoon milk. Wisk until combined. Pour the egg mixture into a hot pan as if you will be making an omelette/pancake. Flip when golden on the one side. Cook for one minute on the other side. Place on a chopping board and cut a square the size of a slice of bread. Spread margarine on both slices of bread. Place the egg square and shredded leftover chicken in between the slices of bread. Close the sandwich, cut it in half and you are done. Serve with a fruit.
3. Peanut butter
This one is quick and easy. Spread the peanut butter on one of the slices of bread. Close the sandwich, cut it in half and you are done. Serve with fresh fruit and a Futurelife High Protein Bar.
4. Minced meat and cheese
Spread margarine on both slices of bread and spread. Place the minced meat on the one slice of toast and top with a slice of white cheese. Close the sandwich, cut it in half and you are done. Serve with cut up tomato and cucumber.
5. French toast sandwich
Mix one large egg with two tablespoons of milk in a shallow bowl. Place one slice of bread into the mixture to absorb some of the egg mixture. Flip it to soak the other side. Repeat with the other slice of bread. Heat a non-stick pan for frying the French toast. Pan-fry for approximately two minutes on each side or until golden brown. This can work as an even higher protein base for any of the above-mentioned fillings or just fill the sandwich with a slice of cheese and freeze. Serve with a banana.

Also Read: Make these super nutritious and delicious chickpea falafels for your lunch boxes