Sandwiches are a quick and easy snack option but getting stuck in a rut is easy. Try these flavoursome options to bring the changes. Avocados are a great source of fibre and are rich in nutrients; although they can have a high-fat content, they provide primarily healthy fats.
This sandwich is suitable as a snack for a sportsperson who may need extra calories throughout the day. Half a sandwich or ¼ of avocado would be ideal for children or someone who does not contribute to much physical activity.
Serves: 1 adult
Dietary: egg-free, nut-free, vegetarian
Contains Soya (margarine) and gluten, wheat (bread).
May Contain: Milk (blended butter spread, bread)
Preparation time: 5 – 10 minutes
Cooking time: no cooking is required, but it could be toasted if preferred.
INGREDIENTS
2 slices granary bread
1 tsp of spreadable blended butter or plant-based spread
½ avocado, cored and sliced
1 medium sliced tomato, sliced
Optional: fresh coriander, parsley, or other seasonings such as chilli flakes, pepper, and Italian herbs.
METHOD
- Thinly spread blended butter or dairy-free spread on each slice of granary bread.
- Arrange sliced avocado and sliced tomato in one slice.
- Season with black pepper and herbs.
- Put another slice of bread on top and cut into desired size.
This recipe has been donated by Catherine McNeill, Student Nutritionist.
NUTRITION INFORMATION
Per serving: Half a sandwich (140 g)
Total calories: 209 kcal
Fat: 11.0 g
of which are saturates: 4.0 g
Carbohydrate: 19.0 g
of which are sugars: 3.2 g
Fibre: 4.4 g
Protein: 4.9 g
Salt: 0.46 g
NUTRITION FACTS
- Tomatoes were first cultivated in Mexico around 500 BC and have become a staple part of Mexican cuisine. They are rich in lycopene, which has antioxidant properties. Research suggests they might provide protection against a broad range of epithelial cancers.
- The use of granary bread contributes to your daily intake of fibre. Avocado also contributes to fibre intake and also offers monosaturated fats, vitamin E, riboflavin, and vitamin C.
- Half a sandwich also provides a good source of vitamin C, manganese and folates (B9).
- Vitamin C contributes to the reduction of tiredness and fatigue along with contributing to the normal function of the immune system, and manganese contributes to normal muscle function.
VARIATIONS
- No need to waste any leftover avocados. Keep the stone in the remaining half, squirt some lemon over it, and wrap it in clingfilm or an airtight container.
- You can also toast the sandwich, which is incredibly delicious during the colder months of the year.
- If using fresh parsley, freeze the stalks to use in a stock or soup later.
- Using chilli flakes can add spice, and a squeeze of lemon can add more flavour.
Consumer tested by Aoife Kelly, Student Nutritionist at ATU Galway
Checked by Kathy Lewis, R.Nutr
© 2022 The Caroline Walker Trust