Deli Sandwiches

My most memorable experience with ordering a sandwich happened one day after a radio interview in Detroit. My Dad and I went to the first floor deli in the Fisher Building. After ordering a whole wheat bread sandwich with lettuce, tomatoes, onions and mustard, I asked for the bill. The response was, “We’ve never sold a sandwich without meat – no charge.” I have never been so lucky again, but I have found many great sandwiches as I have traveled around the country and in my own hometown.

No matter where you live, you can always find sandwiches. They are in supermarkets, delis, restaurants, and sold by street-side vendors. The most dedicated are submarine sandwich shops, like Subway, Port of Subs or Togos. Our youngest son, Craig (20 years old), is convinced that the supermarket delis make the freshest and best veggie sandwiches – he now gets them at the Nugget Market in Davis, California. Another popular national (except California) “sandwich-oriented” restaurant is Panera Bread – a wide variety of vegetarian and vegan options for sandwiches and soups are on the menu. Schlotzsky’s Delis are all over the USA – they serve vegetarian sandwiches and wraps to order and several vegetarian low-fat soups daily.

Sandwich orders are very basic: bread and vegetables, with a little sauce. Start by ordering the kind of bread that you want; in general, the whole grain, dark rye, and sourdough varieties are your healthier choice. Next decide on the “insides.” Vegetable options include: tomatoes, avocados (remember this is a high fat option), onions, cucumbers, bell peppers, pepperoncini, black olives, pickles, sprouts, and lettuce. Sometimes there will be more exotic choices, like artichoke hearts, shredded carrots, mushrooms, hummus, roasted zucchini, roasted eggplant, and roasted peppers (the roasted vegetables are usually higher in fat because they are brushed with olive oil). Make sure you remember to add, “No cheese of any kind.” Also, tell them to skip the mayonnaise and the olive oil dressing. Your choice of dressings is limited to mustard, and maybe, if you’re lucky, a low-fat salad dressing.

Look for a place that caters to the health conscious consumer. Here is the sandwich menu from the Washington Deli, 1990 K Street NW, Washington, DC. (Tell them to leave off the cheese and any added oils.)

Mock Deli Sandwich: Delicious mock "turkey," "ham," "smoked turkey," "bologna," and more with leaf ot;ham," "smoked turkey," "bologna," and more with leaf lettuce and served on a variety of vegan friendly breads with dairy-free "cheese."

Veggie Lovers Sandwich: Grilled red peppers, zucchini, squash, baby spinach, sprouts and hummus served on a variety of pita pockets, tortilla wraps, bread, and rolls.

Greek Sandwich: Cucumbers, tomatoes, olives, leaf lettuce, feta cheese and yogurt sauce served on pita pockets and tortilla wraps.

Mexican Wrap: Diced tomatoes, guacamole, grilled red and green peppers, grilled onions, and salsa in assorted tortilla wraps.

Falafel Sandwich: Falafel, hummus, onions, lettuce, tomatoes, and hot peppers (optional) served on pita pockets and tortilla wraps.

Tofu Burgers (or Lentil Burgers or Portobello Burgers): Tofu (or Lentil or Portobello) burger, grilled veggies (onions, peppers, mushrooms, etc.), tahini/mustard/chutney/vegenaise as dressing.

BBQ Seitan Wrap: BBQ Seitan, lettuce, diced tomatoes, grilled onions, soy cheese in a tortilla wrap.