I love eating healthy but it has to taste good too. That is why I love this avocado sandwich recipe from renowned physician, scientist and New York Times Best-Selling author Dr. William Li in his latest book, Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer. It is so easy to make, full of great nutrition, and very satisfying. This delicious sandwich has wholesome, simple ingredients like Haas avocados, fresh herbs, and lime juice that are creamy and full of flavor. My mouth waters just thinking about avocado in sandwiches!
Dr. Li’s new book Eat To Beat Your Diet (affiliate Amazon link) dives into the science of healing your metabolism to reduce unhealthy body fat, and results in the kind of weight loss that can increase your lifespan and help you thrive. This recipe is just one of many crowd-pleasing healthy recipes he provides to make healthy choices easy. In fact, the new book includes a four-week meal plan, a unique list of 150 foods for optimal health, and easy meal swaps and shopping tips. He shares a “MediterAsian” way of eating for meals that are delicious, accessible, and metabolism activating.
Why Avocado In Sandwiches Is So Good
You can feel good about this avocado sandwich recipe because avocado is such a healthy addition to your diet. Plus, avocado is easy to add to sandwiches and has creamy- buttery texture you will love.
According to WebMD, “Avocados are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation. Avocados offer nearly 20 vitamins and minerals…And they contain fiber, which helps you feel full longer. In one study, people who added a fresh avocado half to their lunch were less interested in eating during the next 3 hours than those who didn’t have the fruit.”
As Healthline points out, “People who eat avocados tend to be healthier and weigh less than people who don’t. Avocados may even help prevent weight gain and promote weight loss.”
Furthermore, there is extensive research on avocados and their health benefits. Life Extension adds, “Avocados are also packed with monounsaturated fats which increase fat burning and help scorch calories after eating. A diet rich in unsaturated fats (the “mono” ones) also helps prevent body fat from accumulating around the belly.”
There are even more nice things to say about avocados. They are packed with anti-inflammatory compounds. They also contain high levels of oleic acid, the same fatty acid found in olive oil, which is important to skin health according to Mind Body Green.
The point here is that enjoying a few fresh avocado recipes is guilt-free. Avocado lovers rejoice! Avocado in sandwiches is an excellent choice.
Herb-Spiked Avocado Finger Sandwiches
Recipe from: Eat to Beat Your Diet by William W. Li, MD
Copyright @ 2023, William W Li. All rights reserved.
This recipe republished here with permission.
Enjoy these tasty finger sandwiches which take no time to prepare. The crunchy sunflower seeds compliment the silky avocado. Add thinly sliced cucumbers for even more crunch or serve with cut up vegetables on the side.
Cooking Time: 0 minutes
Prep Time: 10 minutes
- 1 Haas avocado, sliced lengthwise and pit removed
- 1 tablespoon fresh lime juice
- 1 tablespoon chopped fresh cilantro
- 1 tablespoon chopped basil leaves
- 1/8 teaspoon crushed red pepper flakes
- 1/8 teaspoon salt
- 1 teaspoon unsalted sunflower seeds
- 4 whole wheat bread slices
How To Make Avocado Sandwich:
In a medium bowl, spoon the ripe avocado flesh and drizzle with the lime juice. Add the cilantro, parsley, basil, crushed pepper flakes, and salt. Using a potato masher or back of a fork, mash the avocado until smooth. Add the sunflower seeds and stir to combine.
Onto each of 2 plates place 1 slice of bread. Spread 2 tablespoons of the avocado mixture onto each slice of bread and top with the second slice of bread. Cut the crusts off each sandwich and slice in half. Serve immediately.
Nutritional Value Per Serving:
- Calories: 311
- Total fat: 17 g
- Saturated fat: 2 g
- Carbohydrate: 34 g
- Protein: 9 g
- Sodium: 391 mg
Check out Dr. Li’s book for more information on how the healing nature of food can activate the body’s “brown fat” to burn off excess fat and heal your metabolism. You also find out more about healthy fats.
Here are a few sandwich recipes notes I would like to add. You can use lemon juice in place of lime juice if you like. A few think slices of red onion and a bit of freshly ground black pepper are a good addition if you want a bit more bite to the sandwich. If you like, you can toast the slices of bread first to a nice golden brown. It is a bit like a guacamole sandwich on whole wheat bread. As is, it the perfect vegetarian sandwich. However, you could add a few slices of turkey if wanted to fill up your growing son, like I do! He loves this turkey avocado sandwich version.
Printable Herb Avocado Sandwich Recipe Card
These delicious avocado sandwiches can be enjoyed as a quick and healthy lunch or you can enjoy the avocado finger sandwiches as a easy snack at a fancy tea party. Either way, I bet you love this easy sandwich recipe! Are you a fan of avocado in sandwiches?