A few times a month I like to try new recipes and food items. This month I wanted to make this avocado egg salad sandwich and be able to try it with this new bread I saw at my local supermarket. Given the fact that it is suppose to be higher in calcium and vitamin D, which I am low on, I figured, why not?

The bread was free of high fructose corn syrup and trans fats, which are ingredients I do not eat. After making my recipe I was very please with the results. The mixture of ingredients was superb and the bread itself was very tender and soft.

The best part is that Sara Lee’ Soft & Smooth White made with Whole Grain Bread  delivers an excellent level of calcium—25% daily value—in just two slices.

For someone like me, this is quite important. I am one of those people that always visits their primary physician every year. Being a clinical dietitian and physician assistant student, I always have to keep my health in check.

Anyways, every single year my labs are always remarkable except my Vitamin D and sometimes my calcium which are normally low. I don’t know why that is. However, knowing that there are certain items at the store I can purchase that will help me bring my values up is something that I will for sure try.

Also, when you have a child who doesn’t like or can’t tolerate milk, calcium-fortified baked goods can be a lifesaver. It’s important to build healthy and strong bones during childhood—and maintain them into adulthood—and consuming recommended amounts of calcium is key to doing so.

I have found that there are certain packaged goods, like the bread you’d buy at the grocery store that are calcium fortified. You will also be able to find baked goods like bread, flatbread, muffins, buns, rolls, etc. that are also calcium fortified. Venturing to your local  grocery store to find these items at the bakery isle can be fun and also beneficial to your health.

According to the FDA, a product with 10% of the daily value of calcium per serving is considered to be a “good source of calcium”.

If you are one of those people that also like to eat out, you will find that Subway’s sub bread contains the same amount of calcium as a glass of milk in just a 6″ piece of bread, and is fortified with vitamin D.

Well I hope you find a good source of calcium with the type of bread you will find to make this avocado egg salad sandwich.  I am sure you will be pleased with the taste and simplicity of it.

Enjoy!

Avocado egg salad sandwich

Miryam's original recipe

Yield: 4 servings

Total Time: 25 minutes

Ingredients:

• 8 eggs
• 2 tbs mayonaise
• 1/4 tsp celtic salt
• 1/4 tsp crushed black pepper
• 4 oz alfalfa sprouts
• 2 avocados, peeled and sliced
• 8 slices calcium fortified bread

Directions:

In a large pot boil  enough water enough to cover the eggs. Boiled the eggs for about 5-8 minutes. Let them cool.

Peel the eggs and transfer them to a mixing bowl and chop roughly. Add the mayo, salt and pepper. Combine.

To arrange the sandwich, place a few slices of avocado on over 4 slices of bread. Divide the egg salad between the 4 slices of bread. Top with the alfalfa sprouts and another slice of bread. Serve.

The post Avocado egg salad sandwich appeared first on Eat Good 4 Life.

Lately I have been on a kick to make sandwiches. I have been using avocados most of the time to make spreads or add to salads but I have just discovered that they are great on sandwiches. I was so happy with the taste of this avocado, cucumber, goat cheese sandwich I made it 3 times on a row.

I have made it my mission to add more avocados into our diets. I love the fact that avocado contributes nearly 20 vitamins, minerals and beneficial plant compounds that can enhance the nutrient quality of the diet.

Also, avocados, which are a fruit although most people think of them as a vegetable, contain less than one gram of sugar per 1-ounce, the least amount of sugar per serving of any other fresh fruit.

Do you have a family member that suffers from heart disease? Avocados are a nutritional power house especially given that they contain naturally good monounsaturated fat and are cholesterol free. Naturally good fats are an important part of a healthy diet.

My family love avocados. Not matter how I prepare them they devour them at once so it was no surprise that they really enjoyed these avocado, cucumber, goat cheese sandwiches. I have packed these sandwiches for their lunches. It is one of the sandwiches they have been asking for most lately.

In October 2016, Hass Avocado Board (HAB) and the American Heart Association (AHA) announced its four-year strategic alliance to encourage Americans to eat the daily recommended amounts of fruits and vegetables, an endeavor that has the potential to limit deaths from cardiovascular diseases, stroke and diabetes.

February,  HAB and AHA are teaming up to host a recipe contest called Take Avocado to Heart. Make sure you enter.

• February is American Heart Month. The contest will run February 9-27, 2017.
• The official hashtag is #addavocado.
• Consumers can enter recipes in the categories of appetizer, entrée and dessert.
• Recipe entries much adhere to the AHA nutrition criteria.

There are many recipes you can try with avocados. I have an array of recipes in my blog that you can take a look at and get creative. There are many recipes for you to get inspired so make your own takes and enter the contest.

I hope you like this Avocado, cucumber, goat cheese sandwich. It is one of our favorite vegetarian sandwiches to date.

Enjoy!

Avocado, cucumber, goat cheese sandwich

Miryam's original recipe

Yield: 4 sandwiches

Total Time: 10 minutes

Ingredients:

• 8 slices whole grain bread
•  4 egg whites, optional
• 2 oz goat cheese, at room temperature
• 1 large cucumber, sliced (about 1 ¼ cup)
• 2 fresh Hass avocados*, halved, pitted, peeled and sliced
• 2 tsp. fresh lemon juice
• 1 cup alfalfa sprouts
• 1/8 tsp. black pepper

Directions:

Spread the goat cheese evenly on all of the slices of bread. Take one of the slices of bread and top with cucumber and avocado slices. Drizzle fresh lemon juice over the avocado.

Add sprouts and season with black pepper.

Place the other piece of bread, goat cheese side down. Repeat with the other sandwiches. Serve immediately.

Nutrition facts include egg whites:

Nutrition Information Per Serving: Calories 360; Total Fat 19 g (Sat 3.5 g, Trans 0 g, Poly 3 g, Mono 12 g); Cholesterol 4 mg; Sodium 290 mg; Potassium 840 mg; Total Carbohydrate 34 g; Dietary Fiber 12 g; Sugars 5 g; Protein 14 g; Vitamin A 1540 IU; Vitamin C 18 mg; Calcium 100 mg; Iron 1 mg; Vitamin D 0 IU; Folate 165 mcg.

The post Avocado, cucumber, goat cheese sandwich appeared first on Eat Good 4 Life.