17/04/2026
Today’s healthy meal idea
Open 'avo' sandwich wholegrain rye bread
Making an 'open' sandwich, using one slice of a good fresh wholegrain bread, is a great way to capitalise on lots of vegetable or salad ingredients! If you avoid bread because it makes you bloat, or you feel you don’t digest it well, choose a wheat-free loaf, or alternatively lightly toast the bread, which helps break down the gluten proteins. This recipe uses the wonderful avocado, which incidentally is very easy to digest. Remember avocado contains healthy 'monounsaturated' fats, lots of fibre, plant sterols (which lower cholesterol), and are an excellent source of vitamin E, vitamin K, and the antioxidant lutein. Avocado mixes or blends very well with papaya or mango, so use these ingredients in smoothies or as a dip.
Serves 1
1 slice or 2 small slices of wholegrain rye, spelt or other 'grainy' bread, lightly toasted if desired 1⁄2 avocado sliced
A handful of sprouted alfalfa or mustard cress
Lettuce or any mixed green leaves
A handful of watercress 1 large tomato sliced
6 slices of cucumber Wholegrain mustard
Spread the mustard on the bread. Next, arrange the slices of avocado on the bread, and then ‘pile high’ the rest of the ingredients, as you wish! Eat with a knife and fork.
Nutrient breakdown per sandwich
302 calories - 18g fat - 10g protein - 28g carbohydrate - 8g fibre - 124mg calcium
