This sandwich has the benefits of avocados, cucumbers, red onions and romaine lettuce. Avocados are a great source of vitamins c, e, k and b-6 as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide lutein, beta-carotene and omega-3 fatty acids. They have shown to help with depression, improving digestion and help protect against cancer amongst many other health benefits. Avocados are definitely a health hero! Cucumbers support heart health, protect your brain from neurological diseases, protect your skin from the effects of aging and decrease inflammation within your body amongst many other benefits. Another health hero! Red onions contain plenty of healthy essential nutrients, flavonoids and phytochemical that provide long term health benefits. Flavonoids offer protection against cancer, heart disease and allergies. They also contain plenty of vitamin c, k and b-6, along with folate, thiamine, calcium, magnesium, manganese and potassium. Hate to say this but another health hero! Last but not least romaine lettuce. This type of lettuce helps with weight loss, has fiber to help to keep a healthy digestive tract and contains vitamins c and k. So you see this sandwich is bursting with good healthy veggies! Click here for my vegan herb mayo recipe
In my previous post about plant-basing your plate, I talk about how to plant-base your sandwiches and other meals, you can read about it here and here is the link from 100 Days of Real Food about how to find “clean” breads. This yummy combination is a sandwich winner and you can usually order it if you are out at a deli of some sort because they usually will have all the ingredients on hand minus the vegan mayo. I have actually ordered this out without the mayo and it still tastes nice, I have sometimes replaced the romaine lettuce with arugula to give it a kick. I used pumpernickel bread here, but you really can use any type of bread you choose. Okay here is the ingredients and the recipe.
- 1/2 cucumber
- 1/4 avocado, you could use 1/2 if you have a small one
- 1 thin slice red onion
- 2/3 fresh full romaine lettuce leaves
- herb mayo from my recipe index
- 2 slices of bread of your choice
Make the herb mayo from my recipe index and spread it onto the bread. Then peel and slice the cucumber the long way so the strips take up the length of the bread on the long part and lay it on the bread. Then take your 1/4 to 1/2 avocado and slice it and lay it on top of the cucumber. Next, take your thinly sliced red onion and place it on top of the avocado, then add the lettuce leaves. You can layer your sandwich in any order. Slice your bread and enjoy!