With Fall upon us and the leaves changing colors, I wanted to share a quick and easy lunch recipe, smoked turkey and avocado sliders. This sandwich can be made in just a few minutes and steps outside the bun, so to speak.
The smoked turkey makes an excellent protein choice for staying lean, but also will help calm the nervous system due to its Tryptophan content, the compound that in high amounts causes drowsiness. Don’t worry, this meal won’t put you down for a nap, but instead energize and get you through the rest of the day.
Avocado can also be found in this recipe, as its one of my favorite foods. Mashing it up and using as a sandwich spread gives you another idea to add to your cooking toolkit. This healthy fat helps keep skin, hair and nails healthy plus I like the color, and it’s certainly a much better choice than fat-loaded mayonnaise.
Alfalfa sprouts are next with this meal, adding a bit of crunch factor and phytoestrogens, helpful compounds that reduce your risk of developing heart disease, cancer and osteoporosis. Be sure to rinse these sprouts before eating them, as you would any other green, reducing the risk of salmonella and E.coli bacteria that may be present.
We can’t forget about tomatoes, providing a healthy dose of Vitamin A, antioxidants and phytonutrients that act as an internal sunblock. Adding a slice or two to this sandwich instantly boosts its nutritional impact. Yes sir, tomatoes are a great to have anytime.
Last, red onion makes a personal appearance today and lends quercetin, a bioflavonoid that crushes free-radicals. Also, the quercetin found in red onions has been found to have anti-fungal, anti-inflammatory and anti-bacterial properties.
I recommend eating this sandwich with a bowl of white bean or minestrone soup making a perfect and complete meal for cooler temperatures.
4 slices gluten free bread
1 ea. turkey breast, cooked and sliced
1/2 ea. avocado, sliced and mashed
4 ea. tomato slices
1/2 cup alfalfa sprouts
1/4 ea. red onion, sliced
Method of Preparation
1. Mash the avocado in a small bowl and spread on both sides of gluten free bread.
2. Top each bread slice with red onion, tomato, sprouts and turkey. Top with other half of bread and enjoy!
Nutritional Information (per serving)
300 Calories; 31g Carbohydrates, 4g Fiber; 26g Protein; 9g Fat
The Fit Chef