Healthy No Butter, No Cheese, No Mayo Sandwich

🥪 Healthy No Butter, No Cheese, No Mayo Sandwich

Servings: 4 (Makes 8 mini square sandwiches)

📝 Ingredients

For Tahini (or use store-bought if preferred)

• ¾ cup sesame seeds
• 3–4 tbsp olive oil
• Salt to taste

For Yoghurt Dip

• 1 cup hung curd/yogurt (well-drained)
• 2 tbsp fresh coriander (finely chopped)
• 1 green chilli (finely chopped)
• 2 garlic cloves (finely chopped or crushed)
• ¼ tsp black pepper powder
• Salt to taste

For Cucumber Seasoning

• 1 cucumber (thinly sliced)
• 1 tsp olive oil
• ¼ tsp black pepper powder
• Salt to taste
• 1 tsp lemon juice

Other Ingredients

• 1 onion (finely sliced or chopped)
• 6–8 slices of fresh sandwich bread (white or whole wheat)
• Cucumber slices (for garnish)

👨‍🍳 Method

Step 1: Prepare the Tahini

1. Dry roast sesame seeds on a pan for 2–3 mins until golden.
2. Cool and blend into a fine paste with olive oil and salt.

Step 2: Prepare Yoghurt Dip

1. Mix hung yogurt, coriander, green chilli, garlic, black pepper, and salt.
2. Chill for 10 minutes to allow flavors to infuse.

Step 3: Season Cucumber

1. Combine thin cucumber slices with olive oil, pepper, salt, and lemon juice.
2. Let it rest for 5 mins, then pat dry lightly to avoid sogginess.

Step 4: Assemble Sandwiches

1. Spread tahini on one bread slice.
2. Add a layer of seasoned cucumber and onion.
3. Spread yoghurt dip on another slice and place on top.
4. Trim edges if desired, then cut into squares.
5. Garnish with a cucumber slice on top.

💡 Notes & Tips

• Use whole wheat or multigrain bread for extra fiber.
• Add grated carrots or beets for color and crunch.
• Ensure the cucumber is patted dry to avoid sogginess.
• Hung curd can be made by placing yogurt in a muslin cloth for 2–3 hours.
• Sandwiches can be chilled for 15–20 mins before serving for better texture.

🧾 Nutritional Information (Approx. per serving)

• Calories: 150–180 kcal
• Protein: 6–8g
• Fat: 8–10g (from tahini and olive oil)
• Carbs: 12–15g
• Fiber: 2–3g

✅ Health Benefits

• No processed cheese, butter, or mayo – low in saturated fats.
• Tahini is rich in calcium, magnesium, and healthy fats.
• Yogurt provides probiotics and protein.
• Cucumber & onion are hydrating and support digestion.
• Ideal for weight management, gut health, and heart health.

❓ Q&A

Q: Can I make these sandwiches ahead of time?
A: Yes! Assemble and refrigerate for up to 4 hours. Add garnishes just before serving.

Q: Can I skip tahini?
A: Yes. You can replace it with hummus, avocado spread, or simply double the yoghurt dip.

Q: Is it kid-friendly?
A: Absolutely! Just skip the green chilli for a milder taste.

Q: Can I toast the bread?
A: These are best enjoyed soft, but lightly toasting is an option for added texture.