Many people think an avocado is a vegetable but it is actually a fruit. Botanically speaking, it is a large berry with a single seed. Avocados are an important source of fat among plant based eaters and dense in nutrients. There was a time when avocados got a bad rap due to the fact that 85% of the calories come from fat. A medium sized avocado is packed with 150 calories. Don’t turn an avocado down for this reason though. The fat in an avocado is monounsaturated fat, which is a “good” fat that helps lower bad LDL cholesterol, as long as you eat them in moderation. The recommended serving size is 1/3 of an avocado. Phytosterols found in avocado fat have huge anti-inflammatory benefits. The polyhydroxenated fatty alcohols also found in avocados offer additional anti-inflammatory benefits. Why are anti-inflammatory foods important in the diet? Well diseases like cancer, diabetes, arthritis, heart disease, depression and Alzheimer’s seemed to be linked to chronic inflammation.
Green peas are a member of the legume family and are little vitamin powerhouses. They are packed with vitamins A, B1, B6 and C. One cup of peas is loaded with 50% of the daily requirement for Vitamin K which is needed for blood clotting and bone health. These little green gems are densely packed with protein and fiber and contain zero fat. Concerned about the starch in peas? Don’t be. Peas rank low on the glycemic index list (how carbohydrates affect blood sugar) clocking in at only 50 for 1 cup. So if you are someone who generally says no to peas instead learn to say “more peas please!”
The combination of avocado and peas make this sandwich a robust, healthy and filling lunch idea. Adding peas to a smaller amount of avocado is a great way to lower the fat content.
Ezekiel bread is the only bread used in my household. It is hubby approved which speaks volumes. It is a flourless bread made from whole grains that have been allowed to sprout. Sprouting reduces anti-nutrients which are substances which prevent the absorption of nutrients. There is no added sugar in this bread and it is very low in sodium. All this said it is no wonder it’s a very low glycemic index food clocking in at only 36 for the Ezekiel 4:9 recipe. https://www.foodforlife.com/about_us/ezekiel-49
Ingredients
- 1/2 over-ripe avocado
- 3/4 cup frozen green peas (thawed)
- 2 tbsps. lime juice
- Ground black pepper (to taste)
- 2 slices Ezekiel flax bread
- Grape tomatoes, shredded carrots, salad greens, radish slices, Shredded red cabbage, banana peppers (optional garnish/sides)
Directions
- In food processor puree avocado, peas, lime juice and black pepper
- Toast Ezekiel bread
- Spread the avocado-pea mixture on toasted bread. Add thinly sliced radishes and red cabbage.
- Serve with side of tomatoes, carrots, salad greens and banana peppers
