Sep 05, 2020 12:00 AM

Author: Be Well Utah


sandwich sticks

Be Well Utah 2020 is offering virtual cooking demos so you can learn to make tasty and nutritious meals from your own home. Our University of Utah Health Registered Dietitians have handpicked recipes that are easy to make, include healthy ingredients, and are suitable for the whole family.

Watch the cooking demo on our Facebook page, or follow the recipe below. We encourage you to share a picture of your family with your finished Be Well Utah recipe & tag @BeWellUtah on Facebook and Instagram for a chance to win a Registered Dietitian Approved snack basket for the whole family!

Sandwiches on a Stick (3 Ways)

If you’re looking for a great way to get your kids involved in the cooking process, sandwiches on a stick are not only creative but super fun to eat. Kids will absolutely love them! Including kids in the kitchen teaches them healthy habits and valuable skills at an early age. Kids also tend to show more interest in food and are generally more likely to try new foods when they’re involved. This recipe is great for kids because they can choose their favorite sandwich fixings and even assemble their own sticks.

In this recipe demonstration, we’ll be showing three variations, including PB&J, veggie, and turkey. We’ll also be talking nutrition and including tips and tricks on how to build a healthier sandwich. The best part is that these are adaptable and you can use whatever ingredients you prefer or have on hand. These are perfect for school lunches, snack time, or even as a fun party favor!

Turkey Sandwich Sticks

Ingredients:

Bread of choice (whole wheat, whole grain)
Deli turkey (could also use turkey/chicken breast pieces)
Cheese of choice (cheddar)
Grape tomatoes
Lettuce

Directions:

  1. Skewer bread cubes, turkey, cheese, tomatoes, lettuce, and pickles on a bamboo skewer. Serve with mustard or mayo on the side for dipping, if desired.

Nutrition Facts Per Serving:
Calories 233; Sodium 521 mg; Total Fat 9g; Carbohydrates 19g; Sugars 2g; Protein 20g

Veggie Sandwich Sticks

Ingredients:

Whole wheat pita bread, cut into triangles
Cucumber slices
Bell peppers, cut into squares
Grape tomatoes
Lettuce
Cheese of choice (plain Havarti or cheddar)

Directions:

  1. Skewer pita bread triangles, cucumber slices, bell peppers, grape tomatoes, lettuce, and cheese on a bamboo skewer. Serve with hummus on the side, if desired.

Nutrition Facts Per Serving:
Calories 206; Sodium 295mg; Total Fat 8g; Carbohydrates 27g; Sugars 5g; Protein 10g

PB&J Sandwich Sticks

Ingredients:

Bread of choice (whole wheat, whole grain)
Peanut, almond, or sunflower butter
Jelly (reduced sugar)
Raspberries
Grapes
Cheese of choice (plain Havarti)

Directions:

  1. Make a peanut butter and jelly sandwich and cut into small squares. Skewer raspberries, grapes, and cheese in between the mini sandwiches on a bamboo skewer.

Nutrition Facts Per Serving:
Calories 331; Sodium 462mg; Total Fat 13g; Carbohydrates 37g; Sugars 12g; Protein 12g

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