September is a great time for bike riding and impromptu picnics with your kids. Sandwiches are easy to make. Most kids are happy to eat the sandwich they made themselves. Fresh vegetables from the garden or farmer's market were used to create this "open face" sandwich (pun intended).
Save money with sandwich lunches by skipping the chips, fries and soda that go with most fast food lunches. Make your own sandwiches with low-cost ingredients. Just add fruit, cheese sticks, a glass of milk, or nuts to make a nutritious meal. You could follow your lunch with a fun read about picnics. There are lots of choices for books at your public library. Put the sandwiches in an insulated lunch bag and hop on your bikes to go have a picnic at the park!
- 1 whole wheat English muffin, 1 whole wheat bagel or 2 slices of whole wheat bread
- 2 teaspoons ranch style dressing
- ¼ cup shredded cheese or one slice of cheese
- ½ cup grated or chopped vegetables such as red, yellow or green pepper, peas, beans, broccoli, celery, carrots, olives, tomatoes, summer squash ....
- Wash hands with soap and water. Split the English muffin in half. Place each half on a plate.
- Spread 1 teaspoon ranch dressing on each half.
- Top each muffin slice with half of the cheese.
- Arrange vegetables on top to create a silly face.
- Serving Size (1/2 of an English muffin):
- Calories 155
- Total Fat 8g
- Saturated Fat 3.2g
- Cholesterol 15mg
- Sodium 265mg
- Total Carbohydrates 15g
- Fiber 2.6g
- Protein 6.5g
More Sandwich Ideas:
- Tuna Apple Salad Sandwich1
- Grape and Cashew Salad Sandwich1
- Cucumber sandwiches
- Pita pockets filled with shredded vegetables and meat
- Cream cheese and nectarines on toast
- Scrambled egg, cheese and salsa wrapped in a whole wheat tortilla
- Smoked sardines, olives and Greek yogurt on grilled eggplant slices
- Any leftovers from your refridgerator on bread
- Sandwich recipes from USDA's MyPlate Kitchen Recipes
- Cutting Family Food Expenses: 16 Tips That Can Total Big Bucks, Nebraska Extension
This newsletter has been peer reviewed. The newsletter was originally written by former Extension Educator Jamie Goffena. Reviewed and updated in 2020 by Cami Wells.