Avocado Sandwiches: Health Benefits and Recipes
Sandwiches are a delicious, easy and varied option for meals and snacks alike. You can enjoy them anywhere – the beach, the pool, the park – or simply have them at home. They come in all sizes and flavors, an endless array, ranging from the simplest versions to the most gourmet preparations. One great example is: avocado sandwiches.
The variety of ingredients that can be used in a sandwich is vast, and includes meats, sausages, cheeses, vegetables, and sauces. Although it’s often thought of in terms of a fast-food, a sandwich doesn’t have to be unhealthy. On the contrary, a sandwich can be very healthy and nutritious.
Avocado is a popular ingredient for making sandwiches with. Avocado sandwiches are a classic, and can be combined with ingredients like chicken, fish, cheeses, red meats, pork, eggs, tomato, lettuce, and arugula. In this article, we’ll take a look at some of the health benefits, as well as some great recipes.
The benefits of avocado
Although many people avoid eating avocado because of its high fat content, it’s important to remember that these are healthy fats and are very good for the body. They promote heart health and help to reduce cholesterol levels.
Avocado is an important source of vitamin E, which when consumed regularly helps to protect the body from illness. Thanks to its antioxidant properties, this vitamin is also great for skin health.
Eating avocado contributes to improvements in the absorption of nutrients from other foods. Also, the high amount of vitamins and fats it contains will help to repair dry, dull hair.
Avocado is primarily consumed as a part of salads, but avocado sandwiches provide another excellent option for including this healthy ingredient in our diets. Let’s take a look at some great recipes.
Recipes for avocado sandwiches: avocado and chicken
Ingredients
- 2 chicken breasts with bones
- Onion, celery, carrot, and 1 bay leaf
- 1 avocado, peeled and thinly sliced
- Three tablespoons of mayonnaise
- Salt and pepper
- 2 slices of your choice of bread (baguette, pita, whole-wheat, etc.)
Preparation
1. Cook the chicken breasts, onion, carrot, and the bay leaf in a pan with water and salt for 25 minutes.
2. Then, strain and chop the chicken, keeping the broth.
3. Put the chicken, a half cup of the broth, and the mayonnaise in a food processor. Blend.
4. Add salt and pepper to taste.
5. Spread the chicken paste on the bread, adding the avocado and a pinch of salt.
Avocado, smoked salmon and mozzarella sandwich
Ingredients
- 1 avocado
- 100g of smoked salmon
- 100g of mozzarella cheese
- Two or three dried tomatoes
- 10 arugula leaves
- Salt, pepper and olive oil
- Drops of lemon juice
- Slice of whole-wheat bread with seeds
Preparation
1. To prepare the avocado paste: mash the avocado with a fork, adding salt and a few drops of lemon juice.
2. Then, hydrate the tomatoes in hot water until tender. After straining them, season with olive oil, salt, and pepper.
3. Next, cut the cheese into slices. You also have to cut the salmon into strips.
4. Clean the arugula.
5. Spread a generous amount of the avocado paste on a slice of bread, while also adding the salmon, the mozzarella, and the dried tomato.
6. Put another slice of bread on top, and you’ve got yourself a great snack for in-between meals!
Vegetarian avocado sandwich
Ingredients
- 1 zucchini
- 1 avocado
- A single tomato, sliced
- 50g of goat cheese
- Salt and pepper
- Drops of lemon juice
- A tablespoon of olive oil
- 4 slices of toasted white bread
Preparation
- Cut the zucchini into thin slices and grill them, while also adding a pinch of salt and some olive oil (with a cooking brush).
- Then, mash the avocado with a fork, adding the salt and a few drops of lemon juice. Set aside.
- Cut the tomato into slices. These slices shouldn’t be too thick. Otherwise, eating the sandwich will be difficult.
- Toast the bread on a grill or in the oven. Finally, assemble the sandwich, spreading the avocado paste on the two slices of bread, then adding the rest of the ingredients.