Bushra Griffith
The cheese and pickle sandwich is a British classic. But are cheese and pickle sandwiches healthy? The answer depends on the ingredients used and portion sizes. Cheese is a great source of protein and calcium, which are important for muscle maintenance and bone health. Pickles are low in calories and rich in vitamins like K and A, as well as essential minerals such as potassium and magnesium. However, excessive cheese consumption can lead to high saturated fat intake, and some commercial pickles can be high in sodium. To make a healthier sandwich, opt for whole-grain bread, which usually has more fibre and nutrients than white bread, and balance it out with fresh vegetables or fruit.
| Characteristics | Values |
|---|---|
| Nutritional Value | Cheese provides calcium and protein, which are important for bone health and muscle maintenance. Pickles are low in calories and rich in vitamins K and A, potassium, and magnesium. Fermented pickles can also have probiotic benefits. |
| Health Benefits | Cheese and pickle sandwiches can be healthy depending on the ingredients and portion sizes. Using whole grain bread and fresh vegetables can increase the health benefits. |
| Health Concerns | Excessive cheese consumption can lead to high saturated fat intake, and some commercial pickles can be high in sodium. |
| Customization | The sandwich can be customized to suit dietary needs and preferences. Vegan cheese and bread options are available, and various toppings can be added, such as salad items, boiled eggs, or sliced meat. |
| Preparation | The sandwich can be grilled, toasted, or baked. Frying the sandwich allows the cheese to melt, but it should not be left on the heat for too long to prevent dryness. |
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What You'll Learn
Health benefits of cheese and pickle sandwiches
Cheese and pickle sandwiches can be a healthy choice, offering a range of nutritional benefits. The healthiness of the sandwich depends on the ingredients used, portion sizes, and individual dietary needs. Here are some of the potential health benefits of cheese and pickle sandwiches:
Protein and Calcium Source
Cheese is an excellent source of protein, which is essential for muscle building and repair. It also provides calcium, contributing to bone health.
Vitamin and Mineral Content
Pickles, especially cucumber pickles, offer vitamins K and A, as well as minerals like potassium and magnesium.
Probiotics and Gut Health
Fermented pickles are rich in probiotics, which promote gut health and aid digestion.
Low-Calorie Option
Pickles, particularly those made from cucumbers, are low in calories. This makes them a suitable option for those watching their calorie intake.
Versatility and Customization
Cheese and pickle sandwiches can be tailored to suit various dietary preferences and restrictions. For example, vegan cheese and bread options are available for those who want to avoid animal products. Additionally, the sandwich can be made gluten-free by forgoing the bread and using baked cheddar as a "bun," as popularized by the viral pickle sandwich trend.
Overall Nutritional Balance
Balancing the ingredients of a cheese and pickle sandwich can create a nutritious meal. Choosing whole-grain bread and adding fresh vegetables or fruit can enhance the nutritional profile of the sandwich, providing additional fiber, vitamins, and minerals.
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Nutritional value of the ingredients
The nutritional value of a cheese and pickle sandwich depends on the ingredients used and the portion sizes. Here is a breakdown of the nutritional value of each ingredient:
Cheese
Cheese is a good source of calcium and protein, which are essential for bone health and muscle maintenance. It also contains other nutrients such as vitamin A, vitamin B12, zinc, phosphorus, and selenium. Cheddar cheese is the most commonly used variety in this sandwich, but other types such as Colby, Swiss, or vegan cheese can also be used.
Pickle
Pickles, especially cucumber pickles, are low in calories and rich in vitamins K and A. They also contain essential minerals like potassium and magnesium. Fermented pickles provide probiotic benefits, promoting gut health and aiding digestion. The most popular brand of pickle used in this sandwich is Branston, which has a sweet and vinegary taste. Other types of pickles, such as gherkin or dill pickle, can also be used.
Bread
The type of bread used can affect the nutritional value of the sandwich. Whole grain bread typically provides more fiber and nutrients than white bread. Sourdough bread is also mentioned as a good option for this sandwich. Butter or margarine is often spread on the bread, and mayonnaise is a common addition.
Additional Toppings
Additional toppings can be added to the sandwich to increase its nutritional value. These include fresh vegetables such as lettuce, rocket (arugula), and greens. Spicy pickles or mustard can add a bit of heat. Other suggested toppings include boiled eggs, chopped green onions, sliced turkey, ham, hot peppers, and fresh vegetables.
Nutritional Information
One source provides the following nutritional information for a cheese and pickle sandwich:
- Calories: 338kcal
- Carbohydrates: 28g
- Protein: 14g
- Fat: 19g
- Saturated Fat: 10g
- Polyunsaturated Fat: 2g
- Monounsaturated Fat: 4g
- Trans Fat: 1g
- Cholesterol: 47mg
- Sodium: 607mg
- Potassium: 122mg
- Fiber: 2g
- Sugar: 4g
- Vitamin A: 369IU
- Vitamin C: 1mg
- Calcium: 318mg
- Iron: 2mg
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How to make a cheese and pickle sandwich
A cheese and pickle sandwich is a British classic. The sweet, tangy flavours of the pickle complement the salty, fatty flavour of the cheese. The "pickle" in this context refers to a pickled vegetable chutney, such as Branston Pickle, which is made from sweet gherkins, cauliflower, carrots, onions and rutabaga in a thick, sweet sauce.
To make a cheese and pickle sandwich, you will need:
- Bread (thick slices of sturdy bread, such as sourdough, work best)
- Butter
- Mayonnaise
- Cheese (cheddar is the best for this recipe, but you can also use Colby or Swiss cheese)
- Pickle (Branston Pickle is a popular choice, but you can also use gherkin or dill pickle)
Optional extras include:
- Red Leicester cheese
- Tomato
- Mustard
- Mashed boiled egg
- Chopped green onions
- Sliced leftover turkey
- Ham
- Hot peppers
- Fresh vegetables
Instructions:
- Butter one side of a slice of bread and spread mayonnaise on the other.
- Top with a slice of cheese, followed by a tablespoon of pickle.
- Add another slice of cheese and top with the other slice of bread.
- Spread the outer sides of the sandwich with butter.
- Heat a frying pan over medium heat, place the sandwich in the pan, and cook for 1-2 minutes on each side, until golden.
- Serve warm.
You can also make a low-carb version of this sandwich by using a crispy cheese shell instead of bread. To make the shell, preheat your oven to 400°F. Dry pickle slices between two pieces of paper towel to wick away moisture. On a parchment-lined baking sheet, sprinkle shredded cheddar in a circular shape. Lay the pickle slices over the cheese and sprinkle more cheddar on top. Bake for 16-20 minutes, or until the edges are golden and crisp.
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Variations of the sandwich
The cheese and pickle sandwich is a British classic, with celebrity chefs such as Jamie Oliver, Anthony Worrall Thompson, and the Hairy Bikers creating their own versions. The sandwich is made with sliced or grated cheese, typically cheddar, and a pickled chutney, usually Branston, sandwiched between two slices of bread.
The traditional cheese and pickle sandwich can be made in a variety of ways, including:
- Using different types of cheese: While cheddar is the most popular choice, you can also use Colby, Swiss, or Red Leicester cheese.
- Grating the cheese: Instead of slicing the cheese, some people prefer to grate it to get better coverage.
- Toasting the bread: You can toast the bread before or after filling the sandwich. Toasting it after filling allows the cheese to melt inside.
- Adding extra ingredients: Some people like to add mashed boiled egg, chopped green onions, sliced turkey, or lettuce to their sandwiches.
- Using different types of bread: While white sandwich bread is traditional, you can also use thicker slices of sturdy bread such as sourdough or a baguette.
- Making a "pickle toastie": This involves buttering the outside of the bread and toasting it in a skillet until the cheese melts and the bread is golden brown.
- Creating a crispy cheese shell: For a low-carb option, you can bake shredded cheddar cheese on a baking sheet to create a golden, lacy crisp with a chewy centre and crunchy edges.
- Serving with soup: The cheese and pickle sandwich goes well with a bowl of tomato soup.
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The sandwich's popularity
The cheese and pickle sandwich is a British classic, and its popularity is well-documented. In an informal poll by the German supermarket chain ALDI, it was voted as Britain's favourite sandwich. Celebrity chefs, including Jamie Oliver, Anthony Worrall Thompson, and the Hairy Bikers, have produced their own recipes for this sandwich. Oliver attributes the popularity of the sandwich to the way "the crunch of the pickle perfectly complements the smooth softness of the cheese, and the vinegariness of the pickle balances the richness of the cheese."
The sandwich is also versatile and can be tailored to suit different taste preferences and dietary needs. It can be made with or without butter, with different types of cheese and bread, and with various additional toppings, such as lettuce, rocket, boiled eggs, chopped green onions, sliced turkey, ham, hot peppers, mayonnaise, and fresh vegetables.
The unique combination of flavours and textures in a cheese and pickle sandwich has made it a popular choice for food enthusiasts. The salty, fatty flavour of the cheese is complemented by the sweet, tangy flavours of the pickle. The sandwich can be made crispy by frying or toasting the bread, or by using shredded cheese as a bread substitute and baking it in the oven.
The health benefits of the sandwich's ingredients have also likely contributed to its popularity. Cheese is an excellent source of calcium and protein, which are important for bone health and muscle maintenance. Pickles, especially when derived from cucumbers, are low in calories but rich in vitamins K and A, as well as essential minerals like potassium and magnesium. Fermented pickles also have probiotic benefits, promoting gut health and aiding digestion. However, it is important to consume these sandwiches in moderation, as excessive cheese consumption can lead to high saturated fat intake, and some commercial pickles can be high in sodium.
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Frequently asked questions
Cheese and pickle sandwiches can be a healthy choice, depending on the ingredients used and portion sizes. Cheese is a good source of protein and calcium, while pickles are low in calories and rich in vitamins and minerals. However, the healthiness of the sandwich can be affected by the type of bread and toppings used, and excessive cheese consumption can lead to high saturated fat intake.
To make a healthier cheese and pickle sandwich, consider using whole grain bread, which tends to have more fibre and nutrients than white bread. You can also add fresh vegetables, such as lettuce, rocket, or cucumber, or serve it with a side of fruit. If you're vegan, you can use vegan-friendly bread and butter along with vegan cheese, which is readily available in most grocery stores.
Instead of frying your sandwich, you can make a low-carb version by baking shredded cheddar cheese on a baking sheet to create a crispy, lacy base. You can then add your pickle slices and any other toppings of your choice. This way, you get the crunch of a sandwich without the carbs from the bread.
