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How to make a healthy avocado sandwich

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 How to make a healthy avocado sandwich

Avocado sandwich is one of the distinctive and exotic dishes, know their ingredients and steps for preparing them:

How to make a healthy avocado sandwich


Ingredients to prepare an avocado sandwich


  • 2 slices soft wholegrain toast.
  • 1/2 avocado.
  • A tablespoon of basil.
  • A roasted red pepper.
  • Cucumber cut into thin slices.
  • A small onion, thinly sliced.
  • 1 teaspoon vinegar.
  • 6 black olives, sliced ​​thinly.

Steps to prepare an avocado sandwich

  • Peel the avocado and mash it with a fork.
  • Spread the mashed avocado on one slice of toast.
  • Sprinkle the other slice of bread with basil.
  • Top the avocado with roasted red pepper.
  • Add cucumber slices, red onions, and olives.
  • Add vinegar by sprinkling it over the ingredients in the bread.
  • Cover the piece with the other slice of bread, and eat it immediately.

Nutritionist's notes


  • Add slices of cheese to an avocado sandwich to make it a meal rich in minerals, vitamins, and protein as well, or eat it with a cup of yogurt or shaven.
  • Avoid eating avocados, if you are allergic to latex, to avoid potential side effects and harm.

Avocado and diabetic sandwich

  • Make sure to eat an avocado sandwich in moderation to avoid high blood sugar, as it contains dietary fiber and healthy fats that contribute to better sugar management.
  • Pair avocados with other foods to prevent high blood sugar. It's fat and fiber content takes a long time to digest, which slows down the absorption of other carbohydrates.

Avocado sandwich and heart patients

  • Eat avocados in moderation, as their content rich in monounsaturated fatty acids makes them a healthy and suitable choice for lowering bad cholesterol and raising good cholesterol.
  • Be sure to eat sources of fatty acids, because their role in lowering cholesterol maintains the level of blood pressure and triglycerides, and reduces the risk of heart disease and stroke.

Avocado sandwich and pregnant women

  • Avocado contains folate, which prevents birth defects of the fetus, iron to avoid anemia, and dietary fiber that contributes to improving digestion, so be sure to eat it.
  • Despite the many benefits of avocados, they are high in calories, and if you want to control or avoid weight gain, choose other types of fruits or avoid overeating them.

Nutritional values ​​per serving

  • Calories 474 kcal
  • Total fat 24.7 g
  • Saturated fat 5 gr
  • Sodium is 550 milligrams
  • Total carbohydrates 57 gr
  • Dietary fiber 16.4 grams
  • Total sugar 15.7 gr
  • Protein 13.2 grams
  • Calcium 185 milligrams
  • Potassium 1185 milligrams
  • Iron 5 milligrams
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