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.
Nutritional Value per serving
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 |
Disclaimer: The information provided is for health awareness only and not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always consult your doctor or a dietician before making any changes to your lifestyle or treatment regime.
*Images used are for representation purpose only.
Reference:
- Clinical Dietetics Manual; Indian Dietetic Association. 2nd ed. Seth V and Desai N. Elite Publishing House; 2018.
- Longvah.T and Ananthan.R. 2017. Indian food Composition Table. 1st ed. National Institute of Nutrition.
- Fatsecret India. Food Database and Calorie Counter. Accessed 20th Jan 2023. Available at https://www.fatsecret.co.in/calories-nutrition/
- 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