This is one of my go-to lunches. Yum!
Whole grains: check (bread)
Legumes: check (hummus)
Whole-food fat source: check (avocado & olives)
Veggies: check (spinach, cucumbers, tomatoes)
This sandwich is super satisfying. The whole grains and whole-food fat sources keep you pleasantly full and fuelled throughout the afternoon. The veggies give the sandwich a pleasant crunch and juiciness, while the hummus imparts an explosion of flavour. I switch up the flavour of the hummus every so often to keep it interesting. This is literally one of my most commonly consumed lunches, ready in under 10 minutes.
Dietitian's Recommendation: when purchasing breads, aim for "whole grain" breads more often than breads labelled "whole wheat" or "multigrain".
Look for the word whole near the top of the ingredients list. Words such as:
Let's make the distinction:
Whole Grain: the label whole means the product was not refined as much. Less processed = healthy components called the endosperm and bran are left intact = more beneficial fiber and more nutrients such as B vitamins, iron, zinc, and magnesium per serving.
Whole Wheat: not
when a label reads "100% whole wheat" it only indicates that the product was made using wheat, but this does mean the wheat was unprocessed. Even if whole wheat, the outer beneficial layers that contain more fiber, vitamins and minerals may have been removed decreasing the amount of nutrients it offers per serving.
Multigrain: whole wheat or even regular 'white' bread can be labelled multigrain if there are at least two types of cereal grains in the product. So for example, the classic white bread can have a sprinkle of flax and sesame seeds and be considered multigrain, even though the major component is refined, processed wheat that has been stripped of much of its nutritional value. This is not to say that something "multigrain" is not good for you, it just means more might be revealed if you flip the bag over and read the ingredients list. If it says "whole multigrain" at the top of the list, then you are set!
Loaded Avocado & Hummus Veggie Sandwich
▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free
Yield: 2 servings
Prep Time: 10 min
Total Time: 10 min
4 slices whole grain bread (GF if desired)
4 Tbsp (60g) hummus (I used roasted bell pepper)
1/2 avocado, mashed or sliced thinly
1 cup (30g) baby spinach, packed
1/4 long English cucumber, sliced
1 large tomato, sliced
10 green olives, cut lengthwise
2 Tbsp (30g) red onion, sliced thinly (optional)
1/4 carrot, shredded (optional)
1 Tbsp (15mL) sweet chili sauce (optional)
Divide the ingredients between the bread to make two sandwiches. That’s it - enjoy!
Variations: this is a classic, so modify to your taste. Keep it interesting by changing it up every so often: add other veggies, switch up the flavour of hummus, or enjoy it in a wrap.
Speed-it-up: purchasing store-bought hummus makes for a quick lunch if you’re often in a hurry. Or use your own homemade hummus if preferred.
Did You Try This Recipe?
Let me know how it went! Comment below and share a picture on Instagram with the hashtag #pickuplimes