does a “healthy” sandwich exist?

From breakfast to dinner, each of your meals punctuates your day and gives you the energy you need to counter fatigue. Nutritionists recommend taking 3 meals a day. When you have little time, you resort to the sandwich. The sandwich is the snack par excellence! To our great misfortune, it is not always very healthy… The famous buttered ham sandwich remains the most caloric sandwich in its category! Today we are going to focus instead on a sandwich with a lower caloric intake: the wrap with salmon and tzatzíki.

For a complete and balanced sandwich choose:

• 1 portion of starch: wheat pancake or bread (wholemeal, black, rye, etc.)
• 1 portion of protein: fish (salmon), lean meat (chicken, turkey, etc.), shellfish (crab, shrimp, etc.)
• 1 serving of vegetables: lettuce, tomato, carrot, cucumber, avocado, mushroom…
• 1 dairy product: butter, yogurt…
• 1 light sauce: tzatzíki, light cream cheese…

To make your wraps, it's very simple, you need:

- 75 g wheat flour

- 1 whole egg

- 10 cl of water

- 2 slices of smoked salmon

- 2 tablespoons of tzatziki

- 2 lettuce leaves

- 2 fresh basil leaves

- 10 g light butter

- Salt, pepper (according to your preferences)