Sandwich Superheroes

Bored of the same old fillings? Turn your humble sarnie into a nutritious meal of champions

by Matthew Kadey, Ruth Emmett

salmon sandwich
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What’s for lunch? For many time-strapped runners, the answer is a sandwich. "Built correctly, it provides energising carbs, protein to repair muscles, healthy fats for hormone production and vitamins to build immunity," says sports dietitian Tara Gidus. Kiss ham and pickle goodbye with these new spins on the sarnie.

Salmon with chilli aioli

Best for: fat burning

Swap tuna for salmon and you'll get more inflammation-reducing omega-3s. Scientists in Japan found that capsaicin, which gives the chilli its kick, can increase fat-burn during exercise. Rye bread contains up to five grams of fibre per slice – more than wholewheat.

Take: two slices of rye bread

Combine: 1 tablespoon of low-fat mayo + 1/2 teaspoon of chilli sauce


Combine: 50g of tinned salmon + squeeze of lemon juice + sprinkling of chopped dill

Stack with: tomato slices and rocket leaves

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Discuss this article

Chilli everything got this spice in it these days and some of us don't like it and some of us can't stomach it and I have heared of a few who have an intorerance to it.  
Posted: 12/02/2013 at 21:11

Oooohhh just remembered Pointless is on in about 10 mins.
Posted: 13/02/2013 at 17:01

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