Looking to have an empty lunchbox returned at the end of a school day? Create the best sandwiches with these clever tips.  

All about the base  

A delectable sandwich starts with two pieces of bread, the foundation for success! To boost overall health, go for wholewheat-, seeded-, low GI- or brown bread. These types of bread contain fewer processed sugars and more fibre.   

This aspect means that the bread will take more time to break down in your body, which in turn will keep you feeling fuller for longer periods of time. If you struggle with bread going stale quickly in summer, store it in the fridge, or freeze it and take out slices the night before to toast from frozen.  

Keep contained  

Once you’ve assembled your sarmie, it’s time to implement the final step, which is also very important containment. The opposite to a case of a dry sandwich, is a case of soggy sandwich, and no one wants either of these in their lunchbox! Wrapping your sarmie in a kitchen towel is a great way to help absorb any escaping juices without letting them soak the bread.  

Just make sure to cover it tightly in a wax wrap or plastic wrap before packing it away. You can also safely seal your sarmie in a reusable zip-seal bag. Even be er – use a lunchbox container that snugly fits around the sandwich. Doing this will help to keep all the layers of it in place, avoiding any potential mess while it’s being carried around.  

Top tip:  

The best way to save stale bread slices? Simply sprinkle with water and toast under a grill. If a whole loaf has gone untouched and feels stale, place under running water briefly to coat (water will create steam, making the inside moist and the outside crumb crispy), then crisp up in a 180°C oven for 5-10 minutes. 

Sarmie success  

The trick to falling in love with sandwiches is all about the filling! A sandwich needs balance; veggies and either protein or dairy (or both!) along with a scrummy sauce will make it nutritious and delicious. If you’re on a tight budget, there are still combinations to try to create low-cost happiness.  

Getting the right ratio:  

• 1-3 portions of veggies  

Lettuce, rocket, cucumber, tomato, peppers, mushrooms, cabbage.  

• 1 portion of protein  

Chicken, ham, avocado, chickpeas, falafel, tuna.  

• 1 portion of dairy  

Hard sliced cheese, cottage or cream cheese, yoghurt, butter.  

Budget broodjies and fillings kids will love  

Love the leftovers  

Cash in on the left over mince, braai meat, salads, or Sunday roast. These are already flavour-packed, quickening sandwich-making to seconds so make the most of them. More quick-fixes to try:  

• Ham, Cheddar, sliced gherkins and lettuce on bread lathered with mustard.  
• Creamy egg mayo (with fresh chopped dill if you’re feeling fancy)  
• Shredded left over chicken, lettuce, chopped cucumber, tomato, and hot sauce added to mayonnaise.  
• Cheese, sliced peppers, lettuce and basil pesto.  
• Toasted cheese with ham, sweet chilli sauce, onion and tomato.  
• Smashed white bean and avocado with a drizzle of lemon juice.

Sauce it up  

To achieve the most flavour, give each slice a healthy lather of sauce. To add complexity, you can even combine sauces together, or toss your other filling ingredients through them.  

• BBQ or Worcestershire sauce – toss through left over shredded chicken or pork, or add paprika for a bit of spice.  
• Mayonnaise, yoghurt, hummus – add hot sauce for spicy mayo, chopped herbs and lemon for a zesty yoghurt dip, or a sprinkle of za’atar through your hummus.  
• Tomato sauce – stir through chopped capers for saltiness, garlic and ginger paste or fresh herbs for an Italian twist.  
• Pesto – strong and expensive, by stirring a few spoons through your yoghurt or adding an extra drizzle of oil you can make it last longer and serve up more.  
• Sweet chilli sauce, chutney – these pair well with cheese toasties or tuna melts. Sandwiches are simple, but can create feelings of joy if whipped up with the right ingredients. For even more inspo. 

Best dressed  

Level up your lunchbox with these 3 flavour- packing dressings and dips. They’re perfect not only for building a delectable sarmie, but they also work really well tossed through salads and pastas for a quick weeknight meal. 

Cheat’s pesto dip 

Makes 1 cup

Swap out yoghurt and sour cream for mayonnaise or buttermilk if you like. 

Ingredients 

½ cup yoghurt 
½ cup sour cream 
2 Tbsp basil pesto 
1 lemon, zested 
Salt and milled pepper  

Method 

1. Blitz together yoghurt, sour cream, basil pesto and lemon zest. Season well. 
2. Serve the dip immediately or store in an airtight container in the fridge.

 

Creamy honey-garlic dressing 

Makes 2 cups

To roast garlic, drizzle with oil, wrap in foil and roast for 15 minutes at 180°C.  

Ingredients 

¼ cup olive oil 
¼ cup water 
2 Tbsp soy sauce 
1 lemon, zested and juiced 
2 Tbsp honey 
2 bulbs garlic, roasted 
½ cup plain yoghurt 
Salt and milled pepper  

Method 

1. Combine oil, water, soy sauce, lemon zest and juice and honey. 
2. Remove garlic flesh from the skins and add to bowl. Blitz for 30 seconds. 
3. Add the yoghurt and blitz again until smooth. Season. 
4. Serve the dip immediately or store in an airtight container in the fridge.

 

Passion fruit and pineapple vinaigrette 

Makes 2 ½ cups

Swap out white wine for apple cider vinegar for a booze-free alternative. 

Ingredients 

1 Tbsp wholegrain mustard 
½ cup olive or canola oil 
3 Tbsp white wine 
1/3 cup pineapple juice 
2 tubs (115g each) granadilla pulp 

Method 

1. Combine the mustard, oil and wine in a bowl. 
2. Whisk in pineapple juice and granadilla pulp. 
3. Season well and serve the dip immediately or store in an airtight container in the fridge.

Words by: Sjaan Van Der Ploeg 
Photographs: Fresh Living Magazine, Zhann Solomons