- Food and Cooking
Healthy & Delicious Avocado Sandwich
Avocado Sandwich: Super Healthy & Delicious
This was written January 9, 2016. This is very easy to make and tastes great. First make sure to get ripe avocados. They are ripe when they are soft. Then you open it up and if it is over ripe it turns brown, instead of green.
Start off with 2 slices of bread. You can get very healthy bread that is all organic and all whole grain. Also you can get it where the grains are sprouted and so it is not quite a grain and with all sorts of grains and seeds.
Put mustard on each slice. I always use toasted bread. You can skip the next step but here is where you can make it really healthy. Spices stick to the mustard and do not fall off. You can put on any spices but here are the ones I use and why. Organic spices are the healthiest.
Before I continue I should give credit to where I learned it from. George Niiranen, who I have been friends for over a decade, taught it to Pete Weinelt. Then Pete, who I have been friends with for over a decade, taught it to me. He eats this sandwich several times a week. The 3 of us used to be vegetarian. Now we are vegan. Of the 3 of us, I am the worst cook or chef but I am the best faster (one who fasts).
You can add to the mustard a mixture of spices or herbs that have 24 different ones in them like Bragg's mixture of spices where the first one is kelp which is seaweed. Seaweed has lots of iodine that is missing from land plants. I have a whole article that is about that called Health Benefits of Seaweed Like Kelp. It even has a link to Bragg's 24 spices and herbs.
I will hold the health information to the end of the article. I also add some cayenne red pepper, some turmeric, not tumeric, some black pepper that makes turmeric more bio-available and garlic. The you can put a little greens on that like spinach leaves. Then put on each slice some avocado using it's spreading ability, Then a slice of tomato on that and lots of sprouts like alfalfa sprouts. This sandwich tastes incredibly delicious.. So the basic ingredients you need are:
- 2 slices of bread
- lots of sprouts
Now the health information!
Bragg Organic Herbs And Spices Seasoning - Sea Kelp - 2.7 Ounces
No salt but has (all organic) sea kelp, rosemary, onion, garlic, thyme, red bell pepper, carrot, tomato, black pepper, olive oil, parsley, tarragon, lemon peel, orange peel, vinegar, celery seed, dill seed, oregano, savory, sage, ginger, coriander, bay leaf & turmeric.
Health Benefits of Eating a Avocado sandwich
First there is a book called SuperFoods Rx by Steven Pratt M.D. and Kathy Mattews. It has the 23 healthiest foods like apples, blueberries, broccoli, garlic, kiwi, oats, onions, oranges, pomegranates, pumpkins, spinach, tea, tomatoes and walnuts. So avocado is one of them. It has been used for thousands of years and was a favorite of the Aztecs that ate lots of healthy food like spirulina and chia seeds. The book says about avocado:
The monounsaturated fat in the avocado is oleic acid, that may help lower cholesterol.
Avocados are rich in magnesium. Magnesium is an essential nutrient for healthy bones, the cardiovascular system (particularly in the regulation of blood pressure and cardiac rhythms), prevention of migraines and prevention of type II diabetes. Ounce for ounce, avocados provide more magnesium than the twenty most commonly eaten fruits, with the banana, kiwi and strawberry in second, third and fourth place respectively.
Rich in folate.
It contains vitamin E, carotenoids, glutathione, beta-sisterol, polyphenols and lutein. Also a medium avocado contains the most potassium of any food, about 1,200 mg. People need more potassium since they get too much sodium from salt. A teaspoon of salt contains more sodium than 100 pounds of unprocessed food. Salt is not a food just like rust (iron oxide) or chalk (calcium carbonate) is not a food. I was a chemist for the U.S. federal government. Why should people need more potassium if they get a lot of sodium?
The sodium-potassium pump was discovered in the 1950s by a Danish scientist, Jens Christian Skou, who was awarded a Nobel Prize in 1997.
In order to maintain the cell membrane potential, cells must keep a low concentration of sodium ions and high levels of potassium ions within the cell (intracellular).
As far as adding cayenne pepper to the sandwich, it is the best herb in American herbology and some have stopped heart attacks with it. See 17 Health Benefits of Cayenne Pepper. Turmeric is the most anti-inflammatory herb that there is. See 12 Health Benefits of Turmeric.
Sprouts had just been seeds and when they turn to plants many nutrients increase dramatically. Health Benefits of Sprouts says:
The health benefits of sprouts make up quite an impressive list, and they include the ability to improve the digestive process, boost the metabolism, increase enzymatic activity throughout the body, prevent anemia, help with weight loss, lower cholesterol, reduce blood pressure, prevent neural tube defects in infants, protect against cancer, boost skin health, improve vision, support the immune system, and increase usable energy reserves.
The article goes into great detail about the above if you want to read it and sprouts is not an ingredient in many foods. Note that I use a lot of sprouts not the small amount that is in the picture.
Also you add some tomato to the sandwich. The medical doctor that has a book about the 23 healthiest foods also has a book about the 14 healthiest foods. It is similar to the other book but leaves out 9 foods. Avocado is not in it that book, but tomatoes are. They have the phytochemical lycopene in them.
It has health benefits like preventing cancer and greatly protects against heart attacks that is the number one cause of death in the U.S. Below is a video of a vegan sandwich that also has avocado and tomato in it. It shows exactly how he cuts and peels the avocado which alone makes the video worth watching but you get another way to make the avocado sandwich. Although the salt that he adds to the sandwich makes it better for the trash than to eat.
They have learned that salt, that is not a food but is addictive, is the sole cause of high blood pressure, hypertension and hardening of the arteries that everyone gets if they live long enough. Note that animals and humans that do not eat salt, do not get the above. Note that many things can reduce it like exercise but only one thing causes it. See How to Live 30 Years Longer. Of course they put it in every processed food so that you will eat more. Remember that it is an addictive substance.
My Vegan Sandwich | Byron Talbott
The 21st-century program for promoting vigor, preventing disease, and extending your lifespan
Don't rely on genetics and luck -- let SuperFoods HealthStyle be your guide to a longer, healthier, better life! Like its bestselling predecessor, SuperFoods Rx, SuperFoods HealthStyle translates the most recent cutting-edge research into simple recommendations that you can use to vastly improve your physical and mental health. And now there are 10 more SuperFoods to add to the original list of 14 so there are 24 and they include avocados.
SuperFoods Rx: Fourteen Foods That Will Change Your Life
By eating the fourteen SuperFoods highlighted in Dr. Steven Pratt's instant bestseller, you can actually stop the incremental deteriorations that lead to common ailments and diseases
•Beans -- reduce obesity
•Blueberries -- lower risk for cardiovascular disease
•Broccoli -- lowers the incidence of cataracts and fights birth defects
•Oats -- reduce the risk of type II diabetes
•Oranges -- prevent strokes
•Pumpkin -- lowers the risk of various cancers
•Wild salmon -- lowers the risk of heart disease
•Soy -- lowers cholesterol
•Spinach -- decreases the chance of cardiovascular disease and age-related macular degeneration
•Tea -- helps prevent osteoporosis
•Tomatoes -- raise the skin's sun protection factor
•Turkey -- helps build a strong immune system
•Walnuts -- reduce the risk of developing coronary heart disease, diabetes, and cancer