DAY 4 – Multigrain Pesto Sandwich

A Sunday well spent brings a week of  content.

I enjoyed Sunday and Easter with this healthy sandwich recipe which made me forget the Monday blues for a while.

Multigrain bread is a healthy alternative to the normal bread, it not only cuts down the calories, but also gives energy, as they are high in carbohydrates and protein.

Pesto sauce belongs to the Italian cookery and is typically made with basil, pinenuts, Parmesan cheese and olive oil.

I chose to make the Pesto sauce healthier by cutting down the use of cheese and  adding little low fat milk to make the sauce creamy and also replacing the pinenuts with walnuts, as walnuts contain more protein and less carbohydrate.





– For Pesto sauce

  1. Basil                                         1 cup
  2. Olive oil                                  4 tbsp
  3. Milk                                         2+1/2 tbsp
  4. Walnuts                                 15-20 nos.


  1. Onion                                                         1 no.
  2. Garlic                                                          5 cloves
  3. Yellow and red bell peppers                1 no.
  4. Green capsicum                                      1 no.
  5. Zucchini                                                    1/2 no.

-Other ingredients

  1. Multigrain bread
  2. Olive oil
  3. Salt
  4. Black pepper powder


– For pesto sauce.

  1. In a blender, blend basil leaves, walnuts, olive oil and milk.
  2. Keep it chunky.
  3.  In a pan, heat little oil  add pesto and cook lightly. Do not let it darken. Keep it aside.

-For the topping

  1. Char the bell peppers and green capsicum over the gas burner.


  1. Heat oil, add 1 tsp oil and add in garlic. Let it darken. Remove from heat.
  2. In the same pan, add the onions and let it darken.

– For assembling

  1. Toast the multigrain bread and apply pesto sauce.
  2. Top with the vegetables.
  3. Sprinkle salt and black pepper powder.


  • The multigrain bread I used contains a mixture of 9 whole  grains – Soy flour, Oat flour, Malt flour, Corn flour, Rice flour, Jowar flour, Rajgara flour, Gram flour, Wheat bran.
  • Parmesan cheese contains 403 calories whereas low fat milk contains only 103.



Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s