Avocado & Havarti Sandwich + 1 Plum • 50g Carbs 18g Proteins

Avocado and Havarti Sandwich - francenadeau.com

Avocado and Havarti Sandwich - francenadeau.com

The avocado and havarti sandwich consist of two 2 slices of multigrain bread, 1 medium avocado, 1 slice of havarti cheese (the kind sold for making sandwiches) and 1 plum (for some sweetness). It will give you plenty of energy to last for a few hours. You can spread some condiment on your bread, like mustard or mayo, but I personally don’t find it necessary with the creamy avocado.

Energy 557 kcal Protein 18 g Carbohydrates 50 g
Fat 39 g Iron 4 mg Sodium 435 mg

Now, 39 g may seem like a lot of fat. But 30 g of those are from the avocado, which is very good. This is 30 g of unsaturated and good-for-the-heart fat. One avocado also contains 4 g of proteins—very good, considering that it’s a fruit. And to top it all, it only contains 12 g of carbs. By comparison, the much smaller plum has 9 g of carbs.

Energy 306 kcal Protein 4 g Carbohydrates 12 g
Fat 30 g Iron 2 mg Sodium 21 mg

If you want a meatless but energy-packed sandwich, this is it. This is the kind I eat before going for a long bike ride or before playing tennis.

If your avocado is ripe, it is easy to separate it from its skin by running a knife around the flesh (no need to reach under it) and by squashing the skin to make the flesh pop out. Quarters fit just right unto the bread. You’ll have to hold your sandwich with both hands to avoid the quarters from escaping, but to avoid that, simply mash the avocado into a pulp with a fork and spread it on your bread.

Avocado and Havarti Sandwich - francenadeau.comAvocado and Havarti Sandwich - francenadeau.com

One last thing: the avocado must be eaten once you’ve cut through it as it will oxidize within the hour. I’ve tried to keep it from oxidizing with lemon juice and plastic wrap, but it never worked very well for me. I like my avocado bright and shinny. 🙂

Avocado and Havarti Sandwich - francenadeau.com

The content of this article is given on an informative basis and do not replace advice from a health professional, a diagnostic or a treatment. All opinions stated in this article are those of the author only and are based on her personal experience with gestational diabetes and hypoglycemia, as well as on her autodidactic learning.

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2 thoughts on “Avocado & Havarti Sandwich + 1 Plum • 50g Carbs 18g Proteins

  1. Hi France,
    This looks a lovely lunch idea! I love advocados, but I’ve never heard of havarti cheese. Perhaps we don’t have it in England. I’m off to look up havarti on google now!

    Talking of advocados …… DH and I were eating out at a little cafe and were looking on the menu for a veggie meal. The cafe didn’t have many vegetarian options ….. there was a cheese and potato pie (which we would usually eat in the past, and although it was very enjoyable, was clearly swimming in fat from the melted cheese) we were trying to avoid saturated fats as DH had just been diagnosed with raised blood pressure and, as you know, cheese contains rather a lot of saturated fat! DH asked for a salad with advocados and the owner of the cafe rather haughtily told him “an advocado has just as much fat, and is no better for you! ” !!! which showed she had little idea of the benefits of advocados!
    Barbara x

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