Chapter 5 Preparing Simple Recipes 91 Copyright Goodheart-Willcox Co., Inc. sandwiches and wraps. These and other vegeta- bles add fi ber and nutrients. In fact, you can even skip the protein food and make a veggie sandwich fi lled just with tasty, colorful vegetables. Items such as bacon, pitted olives, and pickles can add interesting fl avors to sandwiches and wraps. However, use these ingredients spar- ingly, as they are high in fat and sodium. First choose the fi lling then choose the extras. Preparing Sandwiches and Wraps The following guidelines will help you prepare nutritious, attractive, and fl avorful sandwiches: • Use a variety of breads and fi llings (Figure 5.5). • Cut sandwiches and wraps into halves to make them easier to eat. For party sandwiches that are extra interesting and attractive, cut bread into shapes, such as circles, diamonds, and hearts. • Garnish sandwiches and wraps attractively. Garnishes can improve the appearance and food value of a sandwich or wrap. • Keep sandwiches and wraps refrigerated until serving time. Bacteria grow quickly above 40°F (4°C). Therefore, pack sandwiches and wraps in a cooler when transporting them. Use ice, frozen gel packs, or chilled drinks to keep perishable (likely to spoil) ingredients safe. Place sandwiches and wraps in sealed bags or containers to prevent staling. Pack lettuce, pickles, tomatoes, and other relishes separately to keep bread and rolls from getting soggy. • Make hot sandwiches and wraps just before serving. Serve them hot, not lukewarm. • Use freshly toasted bread for sandwiches served on toast. Pizza Pizza is a popular food for which many simple recipes can be found. Traditional pizza is a dish with Italian origins. It is typically made of fl attened dough, spread with fl avorful sauce, covered with toppings, and baked. Popular toppings include cheese and a variety of meats and vegetables. Like sandwiches and wraps, pizza has many variations. Calzone is a type of pizza with the crust folded in half over the fi lling before it is baked. Dessert pizzas are made with sweet sauces and fruit toppings. With thick crusts, loads of cheese, and toppings like pepperoni and sausage, pizza can be a dish you should save for rare occa- sions. However, many recipes exist for creating fl avorful pizza that is much lower in fat, sodium, and calories. To prepare a healthier pizza, start with the crust. Choose whole-wheat crust for more fi ber than crust made with white fl our. Choose fl at- breads such as pita bread or a tortilla for a thin, crispy crust that provides fewer calories. Tomato sauce is a fi ne choice for a healthy pizza. You might also try homemade barbecue sauce, taco sauce, or salsa. Even just sliced fresh tomatoes make an appealing alternative to tradi- tional tomato sauce. Avoid pizza variations that call for heavy sauces, like classic Alfredo, which is made with high-fat cream, butter, and cheese. When it comes to the toppings, try grilled chicken instead of sausage and pepperoni, which are high in fat. You can also skip the meat and just load up on vegetables. Mushrooms, onions, and bell peppers are common vegetable toppings. You might also try asparagus, spinach, and broccoli for something a bit more unusual. Fruits such as fi gs and pineapple can be used in tasty combinations as pizza toppings, too. Classic pizza is topped with mozzarella cheese. However, blue cheese, feta, Cheddar, and Swiss are just a few of the other cheeses that make tasty pizza toppings. Whatever cheese you LeeAnn White/Shutterstock.com Figure 5.5 Offering a variety of breads and fillings allows each person to make a sandwich that suits his or her taste.