You can cut kilojoules and reduce the fat content of sandwiches by using a low-fat spread and, if you include well-flavored ingredients, still make a filling that is satisfying and appealing. You may also find that wholewheat bread sandwiches have not only more flavor but more staying power.

For example, you can use a low-fat spread on brown bread, top it with cottage cheese, scatter chopped sliced canned pineapple over the cheese and then sprinkle it with chopped chives or scallions. Add a final generous seasoning of sea salt and black pepper. Another successful combination is flaked cooked or canned salmon and chopped watercress, bound with 2 tablespoons reduced fat mayonnaise, garnished with a sliced tomato and sprinkled with lemon juice to finish. You can also use canned tuna or crabmeat with a handful of freshly chopped herbs and use finely shredded lettuce instead of watercress. Chopped red pepper or canned corn kernels add a crunchy texture.

Instead of sliced bread use muffins, lightly toasted focaccia, a walnut or tomato bread or halved French sticks. To give reduced-fat mayonnaise more zest, stir in a teaspoon or two of good strong mustard. And the addition of fresh herbs, such as basil, coriander or flat-leafed parsley, will help to make sandwiches much more attractive and tempting.

Pungently flavored foods in unusual combinations can be so interesting and delicious that no one will ever miss the fat.