Cheese sandwich

Cheddar gives a pronounced flavour and slices neatly; mature cheddar is stronger, while a mild cheese melts more smoothly. For a hot sandwich, choose a cheese that melts well, such as cheddar, mozzarella or Gruyère.

Butter the outside of the bread, add an even layer of cheese, then cook in a frying pan over a low-to-medium heat for about 3–4 minutes per side. Press lightly and turn it when the underside is golden; lower heat gives the cheese time to melt before the bread burns.

Tomato, sliced onion, chutney or pickle all pair well with cheddar; add lettuce or cucumber to a cold sandwich for crunch. Keep juicy fillings thinly sliced and pat them dry so the bread does not turn soggy.

Use dry, fresh bread and avoid spreading wet chutney or tomato juice directly against it. For a packed lunch, put lettuce between the bread and juicy fillings, or carry the filling separately and assemble the sandwich shortly before eating.

You can freeze a sandwich made with firm cheese and sturdy bread, wrapped tightly, for up to a month for best quality. Thaw it in the fridge and toast or grill it; salad leaves and tomato become watery after freezing, so leave them out.

Tuna sandwich has more protein: 11.6 g per 100 g, compared with 7.2 g in a cheese sandwich. Its energy is 156 kcal per 100 g, against 165 kcal in a cheese sandwich.

Chicken sandwich has less energy, at 139 kcal per 100 g, compared with 165 kcal in a cheese sandwich. It also has more protein: 13.3 g per 100 g, against 7.2 g.