What Do They Eat? - Avocado Sandwiches

Wednesday, October 10, 2012

 In today's fast paced world we often find ourselves in a rush to eat.  Not only are we trying to find the time to squeeze in a bite but we are looking for a healthy option that will sustain and nourish us until our next meal.  I recently asked my friend, Courtney what she makes for a quick lunch during her busy work day.  Her response, "I'm totally obsessed with toasted avocado sandwiches right now.".  Yes, it's everything you want it to be: simple, tasty, and filling.
At work in the SCD studio

Courtney Jentzen, aka Swiss Cottage Designs is a force to be reckoned with, a wonderfully, creative machine with an extraordinary hand.  SCD designed My Beeting Heart's logo (+ the cute, little beet illustration on the top, right of this site).  She specializes in custom designed invitations and stationery.  The wedding suite pictured below was just featured in a spread for the special 2012 Travel issue of Martha Stewart Weddings.

Courtney often uses her own beautiful handwriting in her designs
The benefits of eating Nature's butter, the AVOCADO:
  • Avocados are a good source of fiber, potassium, and vitamins C, K, folate, and B6. 
  • Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat
  • Oleic acid, the primary, monounsaturated fatty acid in avocado has been shown to help lower our risk of heart disease.
  • Carotenoids occur in the dark green flesh just beneath the skin of the avocado and phytosterols make for a major portion of avocado fats, both have anti-inflammatory properties.
  • Avocados are a low carb food and fall very low on the glycemic index
score and scoop out avocado
OPEN FACED AVOCADO SANDWICH     serves 1 - 2

Ingredients:
1 avocado mashed
1 medium tomato, sliced
2 slices of toasted whole grain, gluten-free bread, or wrap
1/2 clove garlic minced (optional)
squeeze of lemon or lime juice (optional)
salt & pepper to taste

Directions:
1.  Cut avocado in half, score and scoop out flesh with a spoon, remove pit and repeat on the other avocado half.  Place in a mixing bowl
2.  Add minced garlic, lemon juice, salt & pepper and mash with a fork to desired consistency
3.  Spread onto toasted whole grain bread and top with tomato slices
4.  Garnish with a sprinkle of salt and pepper, an olive or whatever your heart desires.
Make this your quick breakfast, lunch, or dinner!
Notes: 
You can add any spices that you love to the avocado mash-- cayenne, cumin, ect.  
If you don't have time to mash your avocado you can just slice it.  
Add a 7 minute, soft boiled egg if you are feeling the need for some animal protein.

Source: WHFoods

1 comment:

  1. Adorable! I love Courtney and this site is so cute.

    ReplyDelete

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