Low Sodium Whole Grain Seeded Sandwich
Elevate your lunch game with this Low Sodium Whole Grain Seeded Sandwich, a nutrient-packed option that's both heart-friendly and full of flavor. Crafted with wholesome ingredients, including hearty whole grain seeded bread, creamy avocado, crisp cucumber, and tangy radishes, this sandwich strikes the perfect balance between taste and health. A lemon-kissed avocado spread and a zesty no-sodium mustard add vibrant layers of flavor without compromising on your sodium intake. Topped with fresh mixed greens, juicy tomato slices, and a touch of optional black pepper, this sandwich delivers crunch and freshness in every bite. Ready in just 10 minutes and ideal for busy weekdays, it’s the ultimate wholesome meal for those seeking a low sodium, plant-forward diet. Pair it with fresh fruit or a bowl of low-sodium soup for a satisfying, guilt-free meal.
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Ingredients
- 2 slices Whole grain seeded bread
- 0.5 Avocado
- 1 teaspoon Lemon juice
- 1 tablespoon No-sodium mustard
- 0.5 cup Mixed leafy greens (e.g., spinach, arugula)
- 6 slices Cucumber
- 2 slices Tomato
- 2 rings Red onion
- 2 slices Radish
- 0.25 teaspoon Ground black pepper (optional)
Directions
Step 1
Begin by preparing the avocado spread. Scoop out the flesh of half an avocado into a small bowl, and mash it with a fork until smooth. Mix in 1 teaspoon of lemon juice to prevent browning and add a hint of brightness.
Step 2
Lay the two slices of whole grain seeded bread on a flat surface. On one slice, spread 1 tablespoon of no-sodium mustard evenly. On the other slice, spread the mashed avocado mixture.
Step 3
Layer the sandwich with mixed leafy greens. Spread 1/2 cup of the greens evenly on top of the avocado spread.
Step 4
Place 6 slices of cucumber, 2 slices of tomato, and 2 rings of red onion on top of the greens. Add 2 slices of radish for an extra crunch and a peppery flavor.
Step 5
If desired, sprinkle 1/4 teaspoon of ground black pepper over the layered vegetables for added seasoning.
Step 6
Top the sandwich with the second slice of bread, mustard-side down.
Step 7
Carefully cut the sandwich in half, securing it with sandwich picks if necessary, and serve immediately with a side of fresh fruits or a low-sodium soup.
Nutrition Facts
| Serving size | (333.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 412.5 |
| Total Fat 17.6g | 0% |
| Saturated Fat 2.6g | 0% |
| Polyunsaturated Fat 1.4g | |
| Cholesterol 0mg | 0% |
| Sodium 757.2mg | 0% |
| Total Carbohydrate 57.1g | 0% |
| Dietary Fiber 15.1g | 0% |
| Total Sugars 10.6g | |
| Protein 13.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 112.7mg | 0% |
| Iron 4.4mg | 0% |
| Potassium 820.5mg | 0% |
Source of Calories