• Sandwich
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  • Vegetarian Open Faced Sandwich
Vegetarian Open Faced Sandwich

Vegetarian Open Faced Sandwich

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 10 minutes
Total Time
  • 20 minutes
Serving
  • 2 people

Ingradients

Base:
  • 2 slices whole grain, sourdough, or seeded bread (thick-cut)
Spread
  • 2 tbsp hummus (classic or roasted red pepper)
  • 1 tsp olive oil
  • ½ tsp lemon juice
  • Pinch of garlic powder or fresh minced garlic
Toppings:
  • ½ ripe avocado, thinly sliced
  • ¼ cup cucumber, thinly sliced
  • ¼ cup cherry tomatoes, halved
  • ¼ cup red bell pepper, julienned
  • 2 tbsp red onion, thinly sliced (optional)
  • ¼ cup baby spinach or arugula
  • 1 tbsp crumbled feta cheese (optional, omit for vegan)
  • 1 tbsp toasted sunflower seeds or pumpkin seeds (pepitas)
Seasoning:
  • Freshly ground black pepper
  • Pinch of salt (optional)
  • Dash of paprika or everything bagel seasoning (optional)
  • Fresh herbs: parsley, dill, or microgreens

Directions

  1. Toast the Bread:

    • Toast the bread slices in a toaster or skillet until golden and crisp.

  2. Prepare the Spread:

    • In a small bowl, mix hummus with olive oil, lemon juice, and garlic powder for extra flavor.

  3. Assemble the Sandwich:

    • Spread the hummus mixture evenly over each toasted slice.
    • Layer with:
      • Spinach or arugula
      • Avocado slices
      • Cucumber, tomatoes, bell pepper, and red onion
    • Sprinkle with feta (if using), seeds, and seasonings.

  4. Finish & Serve:

    • Drizzle with a little extra olive oil or lemon juice if desired.
    • Garnish with fresh herbs and a dash of paprika or everything bagel seasoning.
    • Serve immediately with a side salad or fruit.

Pros:

  1. High in Fiber (8g): Supports digestion and helps maintain stable blood sugar.
  2. Rich in Healthy Fats: Avocado and seeds provide heart-healthy monounsaturated and omega-6 fats.
  3. Packed with Vitamins: Excellent source of Vitamin C (from peppers & tomatoes) and Vitamin A (from bell peppers & greens).
  4. Plant-Based & Nutrient-Dense: Great for vegetarians, vegans (if feta is omitted), and health-conscious eaters.
  5. Customizable: Easily adaptable with seasonal veggies, sprouts, or plant-based proteins like grilled tofu or chickpeas.
  6. Light & Refreshing: Perfect for lunch, brunch, or a healthy snack.

Cons:

  1. Lower in Protein (9g): May not be filling enough for very active individuals without added protein (e.g., egg, tofu, or legumes).
  2. Feta Adds Sodium & Saturated Fat: Optional cheese increases sodium and saturated fat slightly.
  3. Not Shelf-Stable: Best eaten fresh; avocado browns quickly.
  4. May Be Too Light for Some: Open-faced style has less bread, so it may not satisfy hearty appetites without a side.

Suitability for Aged People (65+ years)

✅ Highly Suitable — With Minor Adjustments:

  • Fiber-Rich: Helps prevent constipation, common in older adults.
  • Heart-Healthy Fats: Supports cardiovascular and brain health.
  • Soft Texture: Easy to chew, especially if red onion is reduced or omitted.
  • Nutrient-Dense, Low in Saturated Fat: Ideal for balanced senior nutrition.

🔹 Recommendations for Seniors:

  • Use soft whole grain bread to avoid chewing difficulty.
  • Add a poached or soft-boiled egg to boost protein (up to 15g per serving).
  • Include extra seeds (pumpkin, sunflower) for zinc and magnesium.
  • Serve with a side of Greek yogurt or soup for added satiety.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Low-Fiber Diet (e.g., post-surgery)
High fiber (8g) may cause discomfort during recovery.
Use white bread, remove seeds, peel veggies.
Kidney Disease (Low Potassium)
High potassium (760mg) from avocado, spinach, and tomato.
Replace avocado with cucumber; reduce tomato and spinach.
Lactose Intolerance
Feta cheese contains lactose.
Omit feta or use dairy-free alternative.
Allergy to Seeds
Sunflower or pumpkin seeds may trigger allergies.
Replace with toasted oats or omit.
Diabetes
Moderate carbs; choose low-glycemic bread and monitor portions.
Use sprouted or low-carb bread; pair with protein.
GERD / Acid Reflux
Tomatoes and onions may trigger heartburn in some.
Reduce or omit tomatoes and onions.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
310
Total Fat
18g
23%
Saturated Fat
3g
15%
Trans Fat
0g
Cholesterol
8mg
3%
Sodium
480mg
21%
Total Carbohydrate
32g
12%
Dietary Fiber
8g
29%
Total Sugars
6g
Protein
9g
18%
Vitamin A
1,200 IU
24%
Vitamin C
65mg
72%
Calcium
110mg
8%
Iron
2.8mg
16%
Potassium
760mg
16%