Summer Sandwiches

Summer is finally upon us and that means the warmer temperatures are here as well. When you spend a busy day out in the sun,  that the last thing you want to do is turn on your oven or stovetop for dinner. Cool foods are refreshing in the heat of summer when the thought of digging into some steaming hot soup, or anything hot for that matter, makes you sweat. Sandwiches are a go-to summer staple; they are quick to make and there are endless options for creative combinations. Sandwiches do not require cooking and are not only great for lunch but they make a quick and convenient dinner. Slice up some refreshing watermelon or bite into a juicy apple and serve some thirst-quenching lemonade or iced tea along side one of these sandwiches this summer to cool yourself down from a draining day in the sun.



  • 1/2 cup white beans, drained and rinsed
  • 1 tsp olive oil
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 slices multigrain bread
  • 1/4 cup sliced red onion
  • 1/4 cup sliced cucumber
  • 4 slices avocado
  • 1/4 cup alfalfa sprouts


Mash the white beans with the olive oil, salt and pepper. Spread the bean mixture over the bread slices. Top the open-faced sandwiches with the red onion, cucumber, alfalfa sprouts and avocado.



  • 1 whole grain tortilla
  • 2 tbsp hummus
  • 2 tbsp feta cheese
  • salt & pepper to taste
  • 1/2 cup spinach leaves
  • 1/4 cup sliced cherry tomatoes
  • 1/4 cup sliced cucumber
  • 1/4 cup tofu OR shredded rotisserie chicken


Lay the tortilla flat and spread it with the hummus. Sprinkle the feta cheese, salt and pepper over the hummus. Layer the spinach leaves, sliced cherry tomatoes, cucumber slices and either tofu or shredded rotisserie chicken evenly over the center of the wrap. Roll up the tortilla and enjoy!



  • 1 whole wheat pita pocket, sliced in half
  • 2 tsp mustard
  • 2 oz deli style turkey breast
  • 1/2 apple, thinly sliced
  • 1 oz low-fat cheddar cheese


Spread one teaspoon of mustard on each of the pita halves. Add half of the turkey into each pita along with half the apple slices and half the cheese.



  • 1 whole grain tortilla
  • 1/2 cup black beans, drained and rinsed
  • 1/2 tsp cumin
  • 2 tbsp salsa
  • 2 tbsp mashed avocado
  • 1/4 cup shredded lettuce


In a bowl, mash the black beans until a paste forms. Mix in the cumin and salsa. Spread the bean and salsa mixture on the tortilla and lay the lettuce on top. Spoon the mashed avocado over the mixture. Roll up the tortilla.


Photo Credit: Paige Swint

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