Weight-loss bonus: A number of studies show that the fibre in rye bread can suppress your appetite, helping to keep cravings at bay. When buying rye bread, make sure the first ingredient is whole rye flour, not refined wheat flour.
In a medium-sized bowl, stir together cream cheese, capers (if using), chives, horseradish, garlic, lemon juice and pepper.
Spread an equal amount of cream cheese mixture on four slices of rye bread and top each with an equal amount of salmon, cucumber, red pepper and spinach. Top with remaining bread slices and slice in half. Serve with an apple.
Per serving: 391 calories, 15 g protein, 10 g fat (4 g saturated fat), 63 g carbohydrates, 9 g fibre, 28 mg cholesterol, 1,195 mg sodium (To reduce sodium, swap the smoked salmon for chopped grilled salmon).