Guacamole Toast Sandwich

Per Serving

  • Ripe Avocado: ¼
  • Chopped onions: ½ tbsp.
  • Chopped coriander leaves: ½ tbsp.
  • Finely chopped garlic: ½ tsp
  • Lemon Juice: ½ tsp
  • Black pepper powder: ¼ tsp
  • Salt : ¼ tsp
  • Whole wheat bread : 2 slice
  • Olive oil : ½ tsp

 

Note: 1 cup = 200 ml, ½ cup = 100 ml, 1 tsp = 5 gm, 1 tbsp = 15 gm

*tsp = teaspoon, tbsp = tablespoon

  • In a bowl, mash the ripe avocado using a fork.
  • Add chopped onions, garlic and coriander leaves and mix well.
  • Now add black pepper powder, salt and lemon juice. Mix it well and set aside.
  • Now toast one slice of bread on a pan using half of the olive oil. Once it starts to turn golden brown, place the avocado mixture on it and cover the sandwich with second slice of bread.
  • Toast both the sides of sandwich using remaining olive oil.
  • Cut it into triangles and serve hot with mint chutney.
  • Avocado is a good source of healthy monounsaturated and polyunsaturated fats, which are important for brain health. These fats help to improve cognitive function, protect against age-related cognitive decline, and reduce the risk of dementia.
  • Antioxidants such as vitamin E present in avocados help to protect the brain from oxidative stress.
  • They also contain lutein, a compound that shown to improve blood flow to the brain and enhance cognitive function.
Calories (kcal)
Carbohydrates (g)
Proteins (g)
Fats (g)

247.66

28.26

6.44

Total fats : 12.1
Monounsaturated fats (MUFA): 6.56
Polyunsaturated fats (PUFA): 1.14
Saturated fats: 1.377

Reference:

  1. Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
  2. Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
  3. Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
  4. US Department of Agriculture. Food Data Search Results, Fish Salmon Atlantic farmed Cooked Dry Heat. Accessed 21st Feb 2023. Available at https://fdc.nal.usda.gov/fdc-app.html#/food-details/175168/nutrients