Thursday, April 7, 2011

Lunchtime Quicky

Colon cancer isn't invited to my party, so I eat a lot of fiber, including beans.  Beans provide protein as well.  I like some faux meat, but I don't eat it very often.  Here is a quick and easy sandwich you can make for lunch that is so satisfying and healthy, it will blow your socks off.

Think of it this way:

*Take away processed meat and use beans for protein.  You also get fiber, calcium, and iron, for the hat-trick.

*Take away the highly processed cheese (which has saturated fat and major pesticides) and use avocado for that creaminess you crave.  You also get vitamins, minerals, and potassium for the triple-crown.

Add some veggies for crunch--you must have crunch or your mouth won't like it.  I rarely eat pickles, but to this I add bread & butter pickles because my brain tells me to add some sweet to my savory.  By the way, all pickles are swimming in a load of HFCS.    I buy sweet pickles at Sprouts because they use sugar.   Sugar and HFCS are pretty close the way they are processed and the way your body metabolizes them.  Neither are healthy.  Nevertheless, I try to avoid HFCS at much as possible.


1/4 cup of white Cannellini beans, rinsed and drained
1/2 avocado
Squeeze of lemon
I use Mrs. Dash, but you could use salt and pepper to taste, or garlic powder

Mash bean mixture with a fork and spread on 2 slices of toasted, whole-grain bread. 
Top with sliced tomatoes, Romaine, red onion, pickles, whatever you like.


Kim said...

i see someone doesn't like tomatoes! haha just kidding. so, beans prevent colon cancer? or because they have fiber? just wondering. :)

Eating Smart (Tracy) said...

Fiber may help prevent colon cancer. You can get fiber through a variety of foods like, beans, whole grains, fruits and veggies. Thanks Kim, I will edit that.

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