Sandwich for a healthy diet

Healthy avocado, egg, and cheese sandwich for an energizing breakfast

Preparation time: 10 minutes
Total time: 10 minutes
Number of servings: 1 sandwich

The history of the sandwich is fascinating and full of creativity. From a simple combination of ingredients between two slices of bread, it has evolved into hundreds of variations, each with its own flavors and textures. Today, I invite you to discover a healthy sandwich recipe that not only satisfies your hunger but also combines proteins, carbohydrates, and fresh vegetables. Perfect for a low-calorie breakfast, our sandwich will keep you energized and full for at least two hours.

Ingredients:
- 2 slices of whole grain bread (with seeds or dark bread) - approximately 240 calories
- 1/2 ripe avocado - 46 calories
- 1/2 medium tomato - 25 calories
- 1 egg - 75 calories
- 50 g sheep cheese (or feta, cow cheese, or cream cheese) - 100 calories
- 6 slices of cucumber - maximum 10 calories

Total calories for one sandwich: approximately 496 calories

Preparation:

1. Preparing the ingredients: Start by gathering all the ingredients. Make sure the avocado is ripe; it should be soft to the touch, but not too much. If it is not ripe, leave it for a few days at room temperature. A fresh tomato and a crunchy cucumber are essential to add freshness to the sandwich.

2. Boiling the egg: Place an egg in a pot of cold water and bring it to a boil. Once the water starts boiling, let it boil for 8-10 minutes for a hard-boiled egg. After boiling, cool it under a cold running water stream to stop the cooking process.

3. Preparing the bread: You can use whole grain bread with seeds for added fiber. If you wish, you can toast the slices of bread to achieve a crunchy and savory texture. This will add a pleasant contrast with the soft ingredients.

4. Preparing the avocado: Cut the avocado in half, remove the pit, and use a spoon to scoop out the flesh. Mash the avocado flesh with a fork, adding a pinch of salt and pepper to taste. This will replace mayonnaise or butter and provide a creamy and rich flavor.

5. Assembling the sandwich: On one slice of bread, spread a generous layer of mashed avocado. Then, add the sliced boiled egg, followed by the slices of tomato and cucumber. Finally, sprinkle the crumbled or diced sheep cheese. This mix of ingredients will create a sandwich that is not only filling but also full of flavors.

6. Heating and serving: If you wish, you can place the sandwich in a hot pan for a few minutes on each side to make it warm and crispy. This will enhance the flavors and provide a wonderful experience.

7. Cutting and serving: Cut the sandwich in half to make it easier to eat, especially if you choose to take it with you. You can save one half for a healthy snack later, making it perfect for a quick dinner or lunch.

Useful tips:
- You can also add other vegetables like lettuce, arugula, or radishes for extra crunch and freshness.
- If you prefer a vegetarian option, you can skip the egg and add more vegetables or a serving of hummus.
- This sandwich pairs excellently with a green smoothie or herbal tea for a healthy and refreshing breakfast.

Nutritional benefits:
- Avocado is an excellent source of healthy fats, rich in vitamins E and K, which help maintain heart health.
- The egg provides high-quality protein and is a good source of choline, essential for brain health.
- Sheep cheese or feta adds calcium and protein, contributing to a balanced meal.

Frequently asked questions:
- Can I use another type of bread? Of course! Whole grain bread is preferable for fiber, but you can also opt for white bread, gluten-free, or pita, depending on your preferences.
- How can I make the sandwich even more filling? Adding nuts or chia seeds to the avocado can add an interesting texture and a boost of nutrients.

This healthy avocado, egg, and cheese sandwich is an ideal choice for a quick, energizing, and healthy breakfast. Enjoy!