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

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

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!
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.


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