How to Make a Simple, Delicious, and Insanely Nutritious Avocado Sandwich (With Step-By-Step Images)
- 1 Avocado, Organic, Ripened
- 1 Slice Of Bread, Organic
- 1 tsp Margarine, Non-Hydrogenated
- 1/8 Whole Lemon, Organic
- 1/4 tsp Sea Salt
- 1/8 tsp Pepper, Organic, Fresh Ground
|Serving size: 1 Avocado Sandwich|
|Calories from Fat||189|
|% Daily Value *|
|Fat 21 g||32%|
|Saturated fat 3 g||15%|
|Unsaturated fat 3 g|
|Carbohydrates 12 g||4%|
|Sugar 0 g|
|Fiber 10 g||40%|
|Protein 3 g||6%|
|Cholesterol 0 mg|
|Sodium 10 mg|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Avocados are rich in natural, healthy fats and are often described as "the world's most perfect food." They contain carotenoids, which fight against eye diseases and cancer.
Carotenoids are better absorbed by the body with natural fats that are already present in avocados (but usually missing from other carotenoid-containing foods.)
Avocados have been shown to lower the risk of heart disease, improve blood levels of LDL "bad" cholesterol, and lower levels of free radicals in the bloodstream following the consumption of food.
This recipe is so easy even a kid can do it with some help, and it's fun to make whether you're a kid or an adult. The pictures will help you and your child cook something simple and nutritious together. Also learn about how to sprout your own avocado seeds to conduct your own experiment in growing a tropical house plant.
Most people think of a sandwich as two pieces of bread with something between them, but the taste of avocado is so subtle that I use just one piece of bread. I suppose if I were to use two avocados on my sandwich, I'd also use two slices of bread.
Be that as it may, do whatever you feel like doing, but for me, I like the taste of avocado to entice and overwhelm me. The bread is just a means by which to convey the avocado goodness to my mouth.
Step 1: Pick Your Avocado
This can be a little bit trickier than it seems. Picking a ripe avocado is almost an art form, and to compound the issue there are different types.
I always go with organic because they're healthier and a lot more flavorful. Secondly I've noticed that no matter what type of avocado type you like, the shape determines its flavor. Avocados with a more pear-shaped or teardrop appearance tend to taste better than rounder ones.
To determine if the avocado is ripe, you can lightly and gently squeeze the side (if it's slightly firm but gives a little it's ready.) The darker the avocado skin, the riper it is. You can also lift off the little stem piece to check that it's greenish and not dried out underneath. I tend not to do this because then the people coming after you in the store have no way of knowing. Also, once the stem is removed the avocado spoils much faster.
Step 2: Cut The Avocado In Half
I tend to cut lengthwise because it's easier to remove the seed from this direction. You probably should not hold the avocado in your hand as you're cutting it unless you're pretty practiced at this. Kids: let your parent or guardian do this part.
Place the avocado on a flat, firm surface. Cut through the skin and follow the knife 360 degrees around the avocado, following the shape of the seed inside.
Step 3: Admire Your Beautiful Avocado
When cooking I love to take a step back and admire the product that I'm working with. Hopefully when you cut your avocado open it will look good like this, and not have any gross brown spots or brown threads.
I usually buy a few avocados at a time just in case I get a bad one. Once you eat a lot of them you get to know what will be nice inside and what won't. If you have a few dark spots, cut them out and remove them. These will not be used in your sandwich. If the avocado is completely brown inside or has a lot of brown threads running through it, choose another avocado instead.
Step 4: Remove The Avocado Seed
While you can certainly try to scoop the seed or pit out with a spoon, these things are super slippery and are bound to slip off and bounce across the room. It might be fun for a child to try this just to experience how slippery they are.
The easier way (adults only) is to put the avocado down on something solid and firmly whack the blade of a knife into the seed. With a simple twist of the knife the seed should pry free and be attached to your knife. This allows for easier control of the slippery seed.
Step 5: Determine What To Do With The Seed
Avocado seeds can be composted or thrown away, or you can conduct an experiment and see if you can grow your own avocado plant. This can be a really fun project with kids.
First of all, remove any avocado fruit from the seed by rinsing it in cool water and rubbing it clean. Dry it off thoroughly. Carefully puncture four sides of the avocado seed with toothpicks so that it can suspend/balance on top of a drinking glass. Make sure that the pointy end of the seed is pointing up.
Fill the glass with clean water until the bottom of the seed is covered by about an inch of water. Place it in a warm area and make sure to top-up the water level as needed. In about 2-4 weeks the seed with sprout.
When the stem is about 6 inches long, trim it in half. When it forms leaves, plant it in soil root downward, leaving half of the seed exposed to the air. Keep in a sunny place and keep lightly watered.
Step 6: Remove The Fruit
Everyone has their own way of removing the avocado fruit from the skin. A lot of people just spoon the fruit out, but I've found that takes a lot of extra effort and can kind of mess up the nice texture of the sandwich.
What I find easier is to slice the fruit with a knife as shown above in a criss-cross pattern. Then simply move a spoon between the fruit and the skin. The little avocado squares pop right out, easy as that. Kids love this part.
Step 7: Remove All The Fruit Scrapings
In most areas of the world, especially where avocados are imported, they're pretty expensive. Make sure to remove every last bit to make your purchase worth it. Teach kids that every bit counts, and to be patient when preparing food. You don't want anything to go to waste!
In addition, most of the nutrients are right next to the skin, so really scraping it well will yield a healthier sandwich.
Be methodical and in no time you'll have everything you need to make a delicious and easy avocado sandwich. Compost the skins or toss them in the trash.
Step 8: Mash It Up
Once you have all your little squares of avocado removed, mash it up with a fork. It doesn't really need to be super smooth or all one texture. There's something very attractive about rustic dishes, and rustic dishes have a lot more texture and flair.
Just mash it up enough that there are both smooth spots and little bits of cube left. This will add a few different textures to your sandwich instead of one consistent one. It's amazing how much texture plays into how we perceive food.
Step 9: Add Some Acidity
Use fresh organic lemon juice. Some people will say they don't have a lemon, but they have a lime. Totally different taste experience, and lime really doesn't taste as good with this at all. I recommend you take the plunge and get yourself a lemon. If you have lemon juice that can work too, but fresh is always better.
The key here is to not squeeze too much and not squeeze too little. Everyone's flavor profiles differ, so if you're not sure, mix some in and do a taste test. Add more as needed: you can never add less, so be careful. Too much lemon can spoil the dish, while just the right amount makes it pop!
Step 10: Season, Season, Season
Apart from lemon juice, this is the most important step. If you've ever watched a cooking show you know that proper seasoning is what makes the dish's subtle flavors come alive! I use real sea salt and fresh organic ground pepper.
The key here is to season, then taste, then season, then taste. Don't just dump a bunch of salt and pepper on it and hope for the best. You're seasoning to your own particular taste, and that's accomplished by trial, error, and correction. This is a good lesson for kids: be patient, test it out, and add more seasoning if you think it needs it.
Step 11: Butter Your Bread
Apart from adding some nice additional flavors into the mix, this is also to prevent your bread from getting soggy and gross. It's a small but effective barrier between your bread and the moist avocado fruit.
When you added salt in the previous step, the avocado begins to release moisture. This trick really helps ensure you have a sandwich in the end and not a wet mess that nobody wants to eat (including you.)
I don't use butter, but prefer non-hydrogenated vegan vegetable spread. That said, suit yourself. Anything that acts as a mostly flavorless barrier will keep your sandwich sog-free.
Mmmmm.. Enjoy Your Work!
© 2015 Kate P