You're probably saying to yourself, "This is not a sandwich". Well, you're right. Since I've been on this food plan, I don't always have bread on-hand, nor have I really craved it much either. So today after my trip to our local farm stand in Chadds Ford, PA (which by the way I can't get over! [see other post]) I made this little pile of deliciousness, that I will call a sandwich, but really turned out to be more of a petite salad for me. There's something about the combination of fried egg, avocado, and tomato that just screams comfort food. Southern restaurants often have fried green tomato sandwiches on their menus, and I just watched an episode of Paula Deen the other day where she made one with cream cheese on grilled toast. When your fresh produce is this good though, you don't really need all that added stuff. This completely does the trick.
Green Monster Sandwich (without bread)
1/2 California Hass Avocado
1 slice heirloom green tomato (local... or a natural one you have on hand from the store)
1 cage free egg, fried in olive oil
about 7 pieces fresh local lettuce (you can't beat it, it's so fresh and tender!)
pinch freshly ground pepper
about 1 tbs balsamic vinegar, for drizzling on top
In a skillet, add about 1 tbs Extra Virgin Olive Oil and the egg. Poke the yoke of the egg with a knive to break it. On a small plate, place fresh lettuce, then the large slice of tomato, then the fried egg, then the sliced avocado in a pile (in that order). Sprinkle freshly ground pepper on top. Drizzle balsamic vinegar over salad. Serve immediately.
If you've chosen to go the sandwich route, simply pile all of the following like you did for the salad. I recommend a delicious whole grain/multigrain seed and nut bread. Try Trader Joe's California Style Protein Plus bread, my favorite. Or, even better, bread from your local bakery or homemade bread by you! Even a whole wheat tortilla will really be fabulous! The world is your... you get the idea.
What's good about this Green Monster?
Pretty much everything!
Lettuce: fiber, antioxidants, vitamin C
Olive oil: monounsaturated fat: great for brain development, heart, tissues, skin, age defying benefits. Olive oil may significantly reduce LDL cholesterol levels (LDL=bad HDL=good). It can even lower circulating LDL levels and prevent cholesterol from hardening. Plus, we all know that Crete has the highest average life span, and what do those Cretans eat? Fruits, veggies, fish, and yes, plenty of olive oil!
Avocado: once a luxury food only for royalty, these provide a powerhouse of nutrients including lutein which is great for maintaining healthy vision, and when added to salads avocado more than doubles the absorption of carotenoids, antioxidents linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. Avocados are fiber rich, and are great sources of vitamin K (to help clot blood), potassium (to help regulate blood pressure), and folate (to protect the heart). (Journal, 135).
Egg: protein, vitamin K, beta carotene
I hope you're loving summer food as much as I am!
G. Zhao, T.D. Etherton, K.R. Martin, S.G. West, P.J. Gillies, and P.M. Kris-Etherton, "Dietary Alpha-Linolenic Acid Reduces Inflammatory and Lipid Cardiovascular Risk Factors in Hypercholesterolemic Men and Women," Journal of Nutrition, 134 (2004):2991-2997.
N.Z. Unlu, T. Bohn, S.K. Clinton, and S.J. Schwartz, "Carotenoid Absorption from Salad and Salsa by Humans Is Enhanced by the Addition of Avocado or Avocado Oil," The Journal of Nutrition, 135, no. 3 (2005): 431-436.