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Green Veg Toasted Sandwich

Vegetarian Breakfast Dinner Lunch

Quick and easy, enjoy this green toastie any time of the day.

10 mins
7 ingredients
$2.15 / person
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Green Veg Toasted Sandwich

Gear

Ingredients

Serves = 1

  • 2 slices wholegrain bread
  • 1/4 medium avocado
  • 1 tbsn cottage cheese (reduced fat)
  • 1/2 cup baby spinach
  • 1/4 small green capsicum
  • 1 slice cheddar cheese (reduced fat)
  • 1 tbsn sundried tomato pesto

It’s this easy

  • Layer the ingredients on to one slice of the bread in the following order; sundried tomato pesto, cottage cheese, avocado (sliced or smashed), capsicum, baby spinach, cheddar cheese
  • Top with the second slide of bread
  • Place in the sandwich press and toast for 3-4 minutes or until the bread is golden brown and the cheese is melted
  • Slice in half and serve

Tweaks

  • Add some chopped jalapeno for extra fire

Notes

Nutrition information (per serve):

  • Energy (1491kJ)
  • Protein (18.9g)
  • Total fat (15.9g)
  • Saturated fat (4.9g)
  • Carbohydrate (29.0g); Starch (25.7g), Sugars (3.3g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (10.0g)
  • Sodium (501mg)
  • Calcium (294mg)
  • Iron (2.7mg)

Allergies

Contains: Gluten, Dairy, Sesame, FODMAPs.

Why is this good?

Be Healthier

Avocados are high in monounsaturated fats (the healthy type of fat), and essential phytonutrients (i.e. Vitamin K, Vitamin C & Potassium).

More: Avocado recipes (20) Everyday Superfoods

Healthy Gut

Avocados are a high fibre food, which is beneficial for digestive health and promotes a healthy gut.

More: Avocado recipes (20) Everyday Superfoods

Be Healthier

Spinach can help to prevent type 2 diabetes and heart disease. It is also a good source of iron which is important during pregnancy.

More: Spinach recipes (21) Everyday Superfoods

Healthier Skin

Green leafy Veg such as spinach are great sources of phytonutrients such as lutein, vitamin C and beta barotene which can improve skin health health and appearance.

More: Spinach recipes (21) Everyday Superfoods

More Energy

Spinach is a good source of iron which important to prevent fatigue and reduced work performance.

More: Spinach recipes (21) Everyday Superfoods

Support Immune Function

Consumption of iron-containing foods such as spinach can help to prevent anaemia and reduce susceptibility to infections.

More: Spinach recipes (21) Everyday Superfoods

Be Healthier

Whole grain diets have been linked to reduced risk of obesity, heart disease, some cancers and type two diabetes.

More: Whole Grain Bread recipes (10) Everyday Superfoods

More Energy

Whole grain bread is a good source of B vitamins, iron and healthy carbohydrates.

More: Whole Grain Bread recipes (10) Everyday Superfoods

Healthy Gut

Whole grain bread is high in dietary fibre which helps to feed “good” gut bacteria which has a number of health benefits.

More: Whole Grain Bread recipes (10) Everyday Superfoods

Feel Fuller for Longer

Compared to white bread, Whole grain has a lower GI which helps to regulate blood glucose levels, keeping us fuller for longer, and helping us eat fewer calories throughout the day!

More: Whole Grain Bread recipes (10) Everyday Superfoods

Be Healthier

A review of 4 studies found cheese intake to be associated with lower risk of heart disease.

More: Cheese recipes (26) Everyday Superfoods

Better Sports Performance

Cheese is high in protein which can provide amino acids for the maintenance and repair of muscle protein after strenuous exercise to help with a quicker recovery.

More: Cheese recipes (26) Everyday Superfoods

Healthy Gut

Cheese is a fermented food, containing bacteria or yeast, which contribute to healthy microbiomes and ultimately a healthy gut.

More: Cheese recipes (26) Everyday Superfoods

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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