|A simple sandwich paired with fruit can be|
just what your body needs for lunch time.
What You'll Need
- English muffin - I like to use an original Thomas’ English Muffin (or you could try the whole wheat version)
- Butter and a butter knife - for spreading
- Ham - plain, smoked, honey cured, or low sodium is fine to use
- Cheese - Swiss, baby Swiss, or provolone (remember, low sodium is available)
- Fruits and vegetables as a filling or as a side - a good variety is listed below
- Dollop of your choice of condiment - mayo, Dijon, ranch or honey mustard dressing
- Oven set to 250 F or toaster oven set to toast - a toaster oven works faster, more efficiently, and uses up less energy
What You'll Do
- With a sharp knife, cut your English muffin in half horizontally and set it in the oven or toaster oven. Once it’s lightly toasted to where you are just noticing some golden hues, pull each half out and onto a plate. Lightly butter the inside surfaces. This will help ensure the perfect crunch-smoosh while you are enjoying your sandwich.
- On one of the muffin halves, place the ham. If you will be adding any fruits or veggies you want toasted or warmed, add those to the ham side - over the ham if you are want them in the middle of your sandwich, under the ham if you want them close to the bread. On the other muffin half, place your cheese and anything you want melted in.
- Place each half on a small piece of foil, just big enough for your sandwich halves to fit, and place into the oven or toaster oven. The foil will catch any drippings from the cheese. Cook until the cheese has melted and your muffin is to your desired crispness. Slide the foil onto your sandwich plate for easy transfer.
- Add your condiments to the center or under the ham, and do the same with any additional fruits or veggies you’d like to add.
Delicious, Nutritious Ingredient ChoicesWhile we tend to grab for the sandwich bread, there is a world of breads out there just waiting to hug your sandwich stuffing. My mother loves rye bread without seeds. My sister can’t do without pretzel bread. As for me, I love English muffins, and unless I’ve had an English muffin at breakfast (usually with butter and honey, jam, preserves, or marmalade) it’s usually the type of bread I’ll be in the mood for come lunch time.
I’m a lover of ham. I’m not afraid of the salt content as I don’t usually add salt to my dishes and I keep hydrated with plenty of water throughout the day. You can find low sodium ham, of course, which makes most feel better about eating it. Quite frankly my taste buds prefer a low sodium ham, but in this case I’ve chosen a Boar’s Head Honey Maple Ham. When thinly sliced it’s perfect for folding, allowing for a medium bite and texture to complement the smoothness of the cheese and the crunch-smoosh of the English muffin. For me, ham is lighter than a roast beef, but has more flavor than a turkey or chicken; thus my body will feel neither too heavy nor too hungry before dinner.
My favorite cheeses to use for this are Swiss, baby Swiss, or provolone, depending on my mood. These melt well and quickly, which is what you want if you don’t like your English muffins super crispy. You can get any of these in low sodium as well. In fact I prefer the taste of a low sodium provolone. In this recipe, I’ve chosen Swiss for the sharpness.
I love adding fruits or vegetables to this sandwich, and have previously done so in quite a variety of combinations. When I’m in a plain mood, I’ll simply add thinly sliced cucumber and serve with a carrot or grapes on the side. When I want something more, I choose from one or more of the following: spinach, lettuce, sliced beets, artichoke hearts, avocado, tomato, small pieces of broccoli, cranberry jelly, thinly sliced apples. All make for delicious and healthy foods to add.