If you have a sudden craving for a sandwich but want to eat healthy, avoiding cheese for example, here is an alternative that will do you the greatest good. It is a sandwich made with avocado and crispy cauliflower and has the advantage of being gluten-free, since bread is made from almond flour.
The special feature of this sandwich is that slices of bread are prepared with almond flour and cauliflower; this avoids wheat flour which contains gluten. Plus the stuffing is made from avocado puree, making it a healthy and nutritious recipe.
Focus on the benefits of food
Cauliflower
Belonging to the family cruciferous, cauliflower can be eaten as well cooked as raw. The advantage of this vegetable is that it is low in calories (25 calories / 100 g) and contains vitamins and nutrients useful for the health of the body. Thus, it is rich in vitamins C, B9 and is a source of selenium, magnesium, protein, carbohydrates and fiber. Its vitamin C content not only helps to give it antioxidant properties but also good health of bones, cartilage and gums. In addition, vitamin B9, called folate, contributes to the production of body cells, namely red blood cells. In short, according to the nutrition facts of cauliflower, it contains all the vitamins and minerals that the body needs. In addition, cauliflower is rich in choline that plays an important role in supporting metabolism and brain development.
The Avocado
Avocado is known for its tender flesh and buttery taste. It is rich in fiber and "good fats". It is also a source of vitamin K, folate, protein, iron, phosphorus and magnesium. It is also important to point out that avocado is an excellent alternative to reduce and regulate cholesterol levels in the blood, since it contains oleic acid (about 8 grams per half avocado). Just as a study shows that the consumption of avocado or avocado oil, allows to increase the absorption of antioxidants by other foods. In addition, avocado is rich in antioxidants such as lutein and zeaxanthin that contribute to healthy eyes.
Almond flour
Almond flour is made from ground almonds, rich in vitamin E, magnesium and antioxidants. In addition, it has been shown in one study that almonds can reduce LDL cholesterol levels. Moreover, this flour is gluten-free and it is not without knowing that people suffering from intolerance to this protein, see the lining of their intestine damaged, with inconveniences such as diarrhea, rashes, bloating, fatigue or weight loss.
Cauliflower and Avocado Sandwich Recipe
Ingredients
- 500 grams of grated cauliflower, organic
- 2 ripe avocados puree, organic
- ½ tablespoon sea salt
- 2 eggs, organic
- 40 grams of almond flour, organic
- ¼ teaspoon of pepper
- 1 tablespoon of olive oil, extra virgin
Preparation
Start by preheating the oven to 180 ° C
In a container, put the cauliflower with sea salt and leave it for 20 minutes until the cauliflower loses all its water. Then wring it with a dry, clean cloth.
In another container, mix cauliflower, eggs, almond flour and black pepper.
On a baking sheet, previously covered with parchment paper, spread a cup of the mixture and form a square. Repeat the same operation with the rest of the mixture. You will have in total, 4 slices.
Cook for 25 minutes and allow to cool to room temperature.
In a plate, put a slice of cauliflower bread, garnish with mashed avocado and cover with another slice of cauliflower to form a sandwich.
In a skillet, heat the olive oil, then put the sandwich to cook for 2 to 3 minutes. Turn the cauliflower bread over on the other side and cook another 3 minutes longer.
Do the same operation with the rest of the bread, then serve hot.
