Ever since I started learning to cook professionally over twenty years ago, I have had this dream of opening a small lunch cafe that specializes in soups, salads and sandwiches. Everything—and I mean everything—can be made by hand, from sandwich bread to stock for soup. My life and career took me down a different path, but now, as a busy dad, food writer and recipe developer, I’m thinking about that cafe one day. and one, from the cream color of the walls to the rotating menu with the farm. – new products.
I got the inspiration for this cafe idea from a couple of lunch spots in a small New Hampshire town that I covered as a newspaper reporter right out of college. My colleagues and I would grab sandwiches at these busy, funky restaurants and trade stories from our couches. To this day, I still remember one of these restaurants blowing my mind by serving fresh sliced avocado as a sandwich. Yes, I am old enough to remember when avocados were not readily available and the popularity of avocado toast was years in the making.
Fast forward a few decades, and I never pass up an opportunity to add avocado to my sandwich. My daughters, in particular, are obsessed with raw fruit and butter (the oldest insists on mashed avocado on her bagel, not cream cheese, thank you very much). The good thing about loving avocados is that they have many health benefits, especially anti-inflammatory properties.
Improving Your Sandwich Game
Whether you like it mashed with lime juice or cut into long slices, avocado can add a sweet, savory and nutty element to your sandwich. I like to keep it simple: I slice half an avocado and put it on one slice of toasted whole wheat bread, then mash it up a bit with a fork so it doesn’t slide as I eat the sandwich. Sure, this is basic avocado toast, but it’s incredibly satisfying. But I don’t stop there.
I like to pack fresh cut vegetables like red peppers and tomatoes, pickles, green leafy lettuce, a slice of cheese and even a schmear of hummus for a high-fiber, protein-packed sandwich. The taste of avocados can stand in place of condiments such as mayonnaise and provides a delicious butter, fat that is perfectly combined with the mixture of fresh vegetables and cheese.
While I don’t generally eat a lot of meat, my all-time favorite sandwich is the BLT, and adding a little mashed avocado elevates this classic sammy to a whole new level. (This is called BLAT.) Lots of avocado coats the tongue in a little fat and provides a balance to the salty, tangy bacon, juicy tomatoes and fresh lettuce.
For more flavor, I like to pick fresh herbs from my garden to make mashed avocado. Just a little fresh basil, chives, scallions and cilantro give the avocados a nice herbaceous flavor. I’ll squeeze some lemon or lime juice into this herb-packed avocado mixture, spread it on a baguette or ciabatta, and add a layer of marinated white beans.
How to choose the perfect Avocado
To get the most out of avocados, you need to know what you’re looking for when buying this buttery berry (botanically speaking, avocados are berries). The skin should be dark green or black without blemish, slightly tender when pressed, and you should get green when you remove the stem. These are clear signs of a perfectly ripe and delicious avocado. You can encourage hard avocados to open quickly by placing them on the counter in a brown paper bag.
That perfectly ripe avocado’s bright green flesh will quickly turn black as it matures. That’s why it’s important to know how to store an avocado once you’ve cut the flesh. I keep the remaining half of my avocado in the skin along with the pit to minimize exposure to oxygen. Then I wrap the cut side tightly in plastic wrap and store in the refrigerator. Also refrigerate ripe avocados to prevent them from becoming mushy and overripe.
Avocado Health Benefits
Avocado is one of the best foods to fight inflammation, along with dark leafy greens, nuts and fatty fish. Half an avocado contains 5 grams of fiber, an important nutrient with many health benefits including improving the gut microbiome and helping to maintain a healthy weight. Avocados are also rich in antioxidants. As part of a heart-healthy diet, avocados can help protect against oxidative stress and reduce inflammation. They are also full of healthy monounsaturated fats, potassium and magnesium, nutrients that promote healthy blood pressure and cholesterol levels. It is safe to say that avocados are not only delicious, but also a powerful source of nutrition.
The Bottom Line
Adding avocado to your sandwich not only provides a delicious nutty and buttery flavor, it also contains important nutrients that can help fight inflammation. Squeeze a ripe avocado with lemon or lime juice to cut the fat, and stir in some chopped herbs for a full-flavored flavor. Feel free to experiment with other flavors and seasonings, such as chili powder, cumin, roasted tomatillos or salsa. However you enjoy it, adding fresh avocado to your sandwich is a great way to boost the anti-inflammatory properties of your lunch.
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