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.
2 SLICES MULTIGRAIN BREAD + 1 MEDIUM AVOCADO + 1 SLICE HAVARTI CHEESE + 1 PLUM
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.
1 MEDIUM AVOCADO
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.
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. 🙂
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.