Tag: nutrition

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This Cucumber-Avocado-Tomato Sandwich Has 20 Grams of Protein – from EatingWell. A Light and Easy Lunch

This tomato, cucumber and avocado sandwich is the perfect light and easy lunch. With just a few fresh ingredients, you can have a satisfying meal in just 10 minutes. Creamy avocado and hummus provide plant-based protein and healthy fats, while juicy tomatoes and crisp cucumbers bring refreshing crunch and flavor. Layer it all on whole-grain bread for an extra boost of fiber, and you’ve got a quick and wholesome sandwich at the ready!

Refreshing, light and satisfying, our Cucumber-Avocado-Tomato Sandwich is an easy and delicious lunch that will really hit the spot. Every sandwich starts with and needs a good condiment. For this one, we amplify store-bought hummus with the sweet tang of honey mustard and fresh dill for a hit of herby brightness. Then we stack on the fiber-packed veggies: cucumbers and onions give a nice crunch and contrast to the creamy, heart-healthy avocado and the juicy tomato; the alfalfa sprouts add great texture. Cheddar cheese adds bone-boosting calcium and a salty, sharp flavor that complements the fresh veggies perfectly, and hearty toasted whole-wheat bread is the perfect vessel for all these wholesome toppings. Keep reading for our expert tips, including recommendations on swapping out hummus flavors. 

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Experiment with different flavors of hummus for your spread. Try garlic hummus, dill pickle hummus or even make your own. To prepare a batch of our Classic Hummus, use a food processor and add a handful of ingredients: garlic, chickpeas, lemon juice, olive oil, tahini and salt. Best of all, this flavor-spiked hummus takes just 10 minutes to make!
  • While a chef’s knife can cut cucumbers, a serrated knife is more effective for slicing tomatoes. The serrated edge easily cuts through the skin and flesh without damaging the soft interior.

Nutrition Notes

  • Cucumbers aren’t brimming with the typical vitamins and minerals that you’ll find in many fruits and vegetables, but they are an important vegetable because they contain antioxidant phytonutrients that can help protect against inflammation. They are also more than 95% water, which makes them a hydrating vegetable—great for your skin. 
  • Avocados are known for being high in fat, but it’s the type of fat that your heart loves: monounsaturated fat. Avocados are also brimming with fiber, which has been shown to improve the health of the microbiome, and impacts your health in many ways, including strengthening your immune system, improving cognition and lowering inflammation. 
  • There are few things tastier than a really good tomato, and they are really good for you. Tomatoes are high in vitamin C, which is essential for healthy immune function. They are also high in a carotenoid called lycopene, an antioxidant that helps maintain healthy cells throughout the body, and eating foods with lycopene regularly can help lower your risk of heart disease. 
  • Whole-wheat bread is a heartier choice of bread for this sandwich and you’ll get the benefit of more nutrients and more fiber. Eating more fiber can lead to better digestive health. Whole-wheat bread is also a source of important B vitamins—essential for your working metabolism.

Ingredients

  • ¼ cup plain hummus
  • 1 tablespoon chopped fresh dill
  • 1½ teaspoons honey mustard
  • 2 thin slices whole-wheat bread, toasted
  • 1 (1-ounce) slice sharp Cheddar cheese
  • ½ small tomato, thinly sliced
  • ¼ medium avocado, thinly sliced
  • ¼ cup alfalfa sprouts
  • ¼ cup thinly sliced English cucumber
  • 1 tablespoon thinly sliced red onion
  • Pinch of salt

Directions

  1. Stir ¼ cup hummus, 1 tablespoon dill and 1½ teaspoons honey mustard together in a small bowl until well combined. Spread the hummus mixture on 1 side of each of 2 toast slices. Layer 1 cheese slice, tomato slices, avocado slices, ¼ cup alfalfa sprouts, ¼ cup cucumber and 1 tablespoon red onion over the hummus on 1 toast slice; sprinkle with salt. Top with the remaining toast slice, hummus-side down. Cut the sandwich in half diagonally.
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Ginger, turmeric, & carrot soup with curried chickpeas @KerrygoldUSA

@KerrygoldUSA

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Warm, spiced soup brightens up any chilly day. https://kerrygoldusa.com/recipes/ginger-turmeric-carrot-soup-with-curried-chickpeas/…

Meal type: starters
 Product: Kerrygold Salted Butter
 Serves: 6 cups

Ingredients

For Soup:

2 tablespoons Kerrygold

Salted Butter

1 cup chopped onion

3 1/2 cups peeled, chopped carrots

2 teaspoons minced garlic

3 tablespoons minced fresh ginger

2 1/2 cups low-sodium vegetable broth

1 (14oz) can coconut milk

1 teaspoon salt

1/2 teaspoon pepper

1 1/2 teaspoons ground turmeric

Curried chickpeas

Chopped fresh cilantro

For Curried Chickpeas:

1 (14oz) can chickpeas, drained

1 tablespoon olive oil

1/2 teaspoon salt

1 teaspoon curry powder

1/2 teaspoon ground cumin

1/2 teaspoon ground black pepper

Instructions:

For Soup:

  1. Melt Kerrygold Salted Butter in a large saucepan over medium heat. Add onion and carrots and cook until onions are translucent (about 5 minutes).
  2. Stir in garlic and ginger and cook for another minute.
  3. Stir in remaining soup ingredients and stir to combine. Allow soup to come to a boil and then reduce heat to medium low and cover.
  4. Cook for 35-40 minutes or until carrots are fork tender. Allow to cool slightly.
  5. Transfer soup to a blender in batches and puree until smooth (tip: be careful to only fill the blender jar to about 1/3 – 1/2 full. Secure the lid on the top and hold a dish towel over it to prevent the top from coming off during blending).
  6. Season soup to taste with additional salt and pepper, if needed.
  7. Top with curried chickpeas and fresh cilantro.

For Curried Chickpeas:

  1. Preheat the oven to 400 degrees F.
  2. Place drained chickpeas on a dish towel. Carefully blot them dry with another dish towel (the drier the chickpeas, the more they will crisp up in the oven). Discard and papery skins from the chickpeas.
  3. Pour chickpeas onto a baking sheet. Drizzle with olive oil and salt and gently stir them around so they are coated on all sides. Bake for 25 minutes.
  4. Remove pan from oven. Sprinkle chickpeas with curry, cumin and pepper. Stir to coat. Return pan to oven and cook for another 10-15 minutes or until chickpeas are crisp

NOTE: Roasted chickpeas will lose their crispness when stored. They are best enjoyed immediately after baking.

Recipe by Garnish with Lemon

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Gratin of haddock with Imokilly cheddar and mustard by Rachel Allen #Ballymaloe

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Serves six.

You will need:

6 x 175g (6oz) pieces of haddock

Salt and freshly ground black pepper

225g (8oz) Irish mature Cheddar cheese, grated

1 tablespoon Dijon mustard

4 tablespoons cream

Ovenproof dish 8½ x 10 in (21.5 x 25.5cm)

Pre-heat the oven to 180°C, 350°F, Gas 4.

First season the haddock pieces with the salt and freshly ground black pepper. Arrange the fillets in a single layer in the ovenproof dish (it should be a dish that is posh enough to bring to the table). Mix the grated Cheddar cheese together with the Dijon mustard and the cream and spread carefully over the fish.

The fish can be prepared ahead and refrigerated at this point. It will keep in the fridge for a day.

To cook, place in the pre-heated oven for about 20 minutes or until the fish is cooked and the top is golden and bubbly. If the fish is cooked but the top is not yet golden, place under a hot grill for just a few moments to colour the cheese.