Blogging for Hope: Sandwiches

This blog post is a part of the series, Blogging for Hope which benefits the Taste of Hope event sponsored by the American Cancer Society (ACS) . It’s all about sharing food ideas that are helpful in cancer prevention and for those undergoing cancer treatment. And it’s all suggested with the ACS nutritional guidelines in mind (click here to view those guidelines).  Just as a reminder- you will see a Blogging for Hope post from me every Tuesday till the event on September 24th.

Here are the past blog posts from this series:

And now, for week number three, I bring you SANDWICHES.

On the health craze scene, sandwiches have kind of gotten a bad reputation because of their necessary building block: bread. Somewhere in the past couple of years, people have gotten “gluten averse” and dating even further back, people concerned about their weight grew “carb averse.” Salads and vegetables have been given much more praise and attention as of late. Ordering a burger without a bun is pretty commonplace these days and tossing whatever you’d normally have in a sandwich over greens is a normal thing. I do this often. Vegetables and greenery is great- trust me- I’m a huge veg head- but it’s kind of sad to see everyone hating on good ol’ bread. It’s not the enemy!

I can’t lie, in my days of trying to figure out how to eat better and losing weight, I avoided bread for a long time. Until I remembered- I love bread… what am I doing?! Life is about balance and for me, one of the things I like to eat is bread. When I’m not finding a way to incorporate bread in my life, I’m not as happy. Live and learn.

Sandwiches are a quick and easy way to eat on the go (if you pack your lunches like me) and they can be healthy if you prepare them the right way! I have given plenty of sandwich ideas here on my blog:

My favorite sandwich of all time (that my Mom actually made for me this past weekend when I was home in Massachusetts) is: roast beef, whole grain bread, tomato, red onion, and lettuce. My mouth is watering just thinking about it. Sometimes I use cheese if its available (cheddar or pepper jack is great on this one), mustard, a light amount of mayo, or avocado.

BUT the one that I’d like to revisit today that I made a couple times last week is a smoked salmon wrap. 

So before I delve into the smoked salmon wrap- I feel like I gotta explain my sandwich requirements. When I make or order myself a sandwich, there is a small handful of things I’m looking for:

  • Whole grain or multi-grain bread
  • Some type of protein source (turkey, chicken, egg, salmon, tuna, etc.)
  • Sometimes another dairy based protein source in the form of cheese or greek yogurt (like a tzatziki sauce)
  • Healthy spread (like mashed avocado or mustard or hummus)
  • At least TWO different kind of fruits/vegetables (spinach, mixed greens, tomato, onion, pickles, cucumber, peppers, apple, etc.)

This smoked salmon wrap meets all of my needs- including the most important one of all- it’s delicious.

What You Need

  • Whole grain wrap of choice (I use Ezekiel) OR regular whole grain sandwich bread {you can turn the wrap into more of a traditional sandwich easy peasy}
  • 2 oz. smoked salmon
  • 1/3 avocado
  • 1 laughing cow swiss cheese wedge
  • 1 tbsp. capers (optional)
  • Chopped red onion {and your choice of other veggies! I tossed in some mushrooms- tomatoes would also be good- just be careful- they might make your sandwich soggy}
  • Handful of spinach
  • Sprinkle of dill

Lining up the ingredients!

Smoked salmon not only is a good source of protein, but it it’s a good source of B vitamins, vitamin D, and omega-3 fatty acids that most people don’t get enough of. Its high in sodium, yes this true, but when balanced with a relatively low-sodium diet, it’s not so bad looking big picture. In addition to the omega-3 fatty acids from the salmon, you’ll also be getting lots of healthy fats from the avocado. All good fats to decrease cancer risk!


My first step is to spread the swiss cheese and then sprinkle on the dill to taste.

Red onion is known for its anti-inflammatory effects and it packs a strong flavor punch. The dill is not to be skipped- it adds a lot to the sandwich and it’s taste profile! Spinach, of course, is one of those super foods that “does it all!” Filled with antioxidants and good for the immune system, skin, bones, vision, blood pressure, and brain!


Next I mash my avocado and try and spread it out a little bit. If you’re more of a chunky avocado person, leave it sliced and don’t mash thoroughly.

Choosing whole grain is a no brainer– it’s an easy way to increase your fiber intake (keeping your digestive system running smoothly!) and eat as many unprocessed grains as possible. There’s nothing inherently wrong with other kinds of bread (besides ones made with a TON of sugar), whole grain is all around just better for your body. It’s a more health minded choice to make if you’re eating sandwiches on a regular basis.


I put the spinach on top of the avocado because the mushy mess helps keep the spinach from moving all over the place. I then top the spinach with my red onion, capers, and any other additional veggies (in this case- mushrooms).


And last but not least- I add the star ingredient- salmon.


Aluminum foil makes wrapping and holding the sandwich together wicked easy!

If I’ve got any of you craving this sandwich but you don’t have the ingredients to make one yourself (or the time) AND you’re in DC, the new Glen’s Garden Market in Dupont is offering a smoked salmon sandwich as part of their amazing sandwich rotation. It’s a good option for any of you sitting at work now still trying to figure out where to go for lunch. Just sayin’


{side note: if you haven’t been to Glen’s yet- get there STAT. founded by an AU alum (holla!), Glen’s features foods/farmers/artisans from DC, Virginia, Maryland, West Virginia, Delaware, Pennsylvania and New York. It’s like if a grocery store, farmer’s market, and local sandwich shop morphed together. It’s absolutely wonderful}

Anyway, this smoked salmon wrap is a simple, classy lunch that ups the ante from your typical deli meat + bread sandwich. It’s a small way to make your lunch hour a little more interesting. Paired with a greek yogurt or a big piece of fruit- and its a lunch worthy of some praise.

More Information about Taste of Hope
(which Blogging for Hope is in conjunction with)

Taste of Hope is the American Cancer Society’s signature culinary, wine and spirits event featuring more than 50 of Washington DC’s most popular chefs, restaurants and beverage vendors. Guests enjoy a walk around tasting format where they can sample signature dishes, premier wines and spirits and inventive cocktails. Hosted by the American Cancer Society and Chef Honoree Mike Isabella, all proceeds from Taste of Hope go toward our goal of eliminating cancer as a major health problem. This year the American Cancer Society celebrates their 100th birthday!  Together, we save lives and create a world with more birthdays by helping you stay well, helping you get well, finding cures and fighting back.

Taste of Hope will be held on September 24, 2013 at the Carnegie Library.

  • Tickets can be purchased here.
  • Donations to can be made here.


Disclaimer: Blogging for Hope is a group of DC area bloggers promoting Taste of Hope through healthy recipes. I am not a doctor, dietician, or nutritionist.  I am not a trained health care provider.  I do not claim that my food will cure any cause, condition, or disease.  Consult your primary physician or oncologist before starting any new diet.

I am in direct ability and use of conversation under following articles.

  • (9) A person who does not hold himself out to be a dietitian or nutritionist when that person furnishes nutrition information on food, food materials, or dietary supplements. This Article does not prohibit that person from making explanations to customers about foods or food products in connection with the marketing and distribution of these products.
  • (10) An herbalist or other person who does not hold himself out to be a dietitian or nutritionist when the person furnishes nonfraudulent specific nutritional information and counseling about the reported or historical use of herbs, vitamins, minerals, amino acids, carbohydrates, sugars, enzymes, food concentrates, or other foods. (1991, c. 668, s. 1; 1995, c. 509, s. 135.2(s).)

Again, you are not on the website of a doctor, nutritionist, or dietitian. If you wish to do so please contact a board certified professional in your state.

Keep it wicked healthy xoxo


5 thoughts on “Blogging for Hope: Sandwiches

  1. Ahhh that wrap looks delicious! I love smoked salmon but never buy it! Now I think I need to add it to my grocery list!

  2. Pingback: Blogging for Hope: Frozen Treat | Wicked Healthy Washingtonian

  3. Pingback: Blogging for Hope: Kid Friendly | Wicked Healthy Washingtonian

  4. Pingback: Three Things | Wicked Healthy Washingtonian

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