Around the Mediterranean, a ‘sandwich’ of cold meat and salad vegetables packed into a hollowed-out bread loaf was traditionally carried into the fields by workers, to provide a protein-packed carbohydrate-rich snack at lunchtime. This up-to-date version uses low-fat turkey, moistened with fragrant basil pesto.
Make individual sandwiches with 4 large ciabatta rolls or other crusty rolls. * Instead of pesto use black olive paste (tapenade) or sun-dried tomato paste. * Make a vegetarian version by replacing the turkey with aubergine. Cut 1 aubergine into 8 thick slices, brush them lightly with extra virgin olive oil, and grill until tender and lightly browned on both sides. Use 1 thinly sliced red pepper instead of the avocado.
The health benefits of eating watercress have been acknowledged for many centuries. Hippocrates wrote about its medicinal value in 460 BC, and built the world's first hospital next to a stream so he could grow fresh watercress for his patients. Watercress provides good amounts of several antioxidants, including vitamin C, vitamin E and carotenoid compounds, and substantial amounts of the B vitamins folate, niacin and B6. * The positive aspects of eating bread were long unappreciated because it was thought to be fattening – which is not true. In fact, even white bread provides useful amounts of fibre, and by law it is fortified with vitamins and calcium.
B6, niacin, selenium * B12, E, folate, calcium, copper, iron, potassium, zinc