Ingredients
1 large or 2 small ripe avocados
1/2 cup fresh mint leaves
1 jalapeño, deseeded and finely minced
1 cup packed cilantro (just the leaves)
Juice of 1 lime
2 tablespoons honey
Salt to taste
1 loaf white sandwich bread, sliced
Powdered cumin, toasted
1 English cucumber, sliced paper-thin
Instructions
1
Combine avocado, mint, cilantro, lime , jalapeño and salt in a food processor to make a smooth spread.
2
Adjust for salt, then refrigerate until needed.
3
Spread the avocado ‘butter’ on two slices of bread, then add a layer or two of the cucumber.
4
Sprinkle with toasted cumin and cover with the second slice of bread.
5
Cut off the crusts off, then slice into three rectangles.
6
Serve with afternoon tea.
Key Points About Ingredients:
- Ripe avocados are essential here — they should yield gently to pressure and have no dark, stringy spots inside for the smoothest, creamiest spread.
- English cucumbers are ideal for this recipe because their skin is thin and tender, their seeds are minimal, and they slice paper-thin without becoming watery.
- Toasting whole cumin seeds in a dry pan before grinding or using them whole releases their essential oils and delivers a far deeper, nuttier flavour than pre-ground cumin.
- Fresh cilantro leaves (not stems) keep the spread bright green and herbaceous — pack them tightly into the cup for a bold flavour.
- Deseeding the jalapeño removes most of the heat, leaving a gentle, fruity warmth that complements the cool cucumber without overpowering it.
- Honey balances the acidity of the lime juice and tempers the jalapeño's heat, rounding out the spread into a beautifully complex flavour profile.
Key Nutritional Insights:
- Avocados are rich in heart-healthy monounsaturated fats, particularly oleic acid, which is associated with reduced inflammation and improved cholesterol levels.
- Cucumbers are over 95% water, making them an excellent hydrating ingredient that also contributes a satisfying crunch for minimal calories.
- Lime juice provides a meaningful dose of vitamin C, which aids in iron absorption from the plant-based ingredients in this sandwich.
- Fresh cilantro and mint are surprisingly good sources of vitamin K, which plays a key role in blood clotting and bone health.
- Honey adds natural sugars for a quick energy lift, but its quantity per serving is small enough that the added sugar impact remains moderate.
- This sandwich is cholesterol-free and provides a good amount of dietary fiber from the avocado, supporting healthy digestion and prolonged satiety.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories920
- Standard DV% Daily Value*
- Total Fat38 g72 g52.78%
- Saturated Fat6 g20 g30%
- Trans Fat0 g
- Polyunsaturated Fat5 g
- Monounsaturated Fat24 g
- Cholesterol0 mg300 mg0%
- Sodium980 mg2300 mg42.61%
- Total Carbohydrate130 g275 g47.27%
- Dietary Fiber18 g28 g64.29%
- Total Sugars28 g
- Added Sugars17 g50 g34%
- Sugar Alcohal0 g
- Protein18 g50 g36%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium210 mg1300 mg16.15%
- Iron6 mg18 mg33.33%
- Potassium1420 mg4700 mg30.21%
- Vitamin A1100 mcg900 mcg122.22%
- Vitamin C (Ascorbic Acid)38 mg90 mg42.22%
- Vitamin E (Tocopherol)4 mg15 mg26.67%
- Vitamin K110 mcg120 mcg91.67%
- Vitamin B1 (Thiamin)0.5 mg1.2 mg41.67%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)5 mg16 mg31.25%
- Vitamin B6 (Pyridoxine)0.7 mg1.7 mg41.18%
- Folate175 mcg400 mcg43.75%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin5 mcg30 mcg16.67%
- Vitamin B5 (Pantothenic acid)2.2 mg5 mg44%
- Choline42 mg550 mg7.64%
- Phosphorus280 mg1250 mg22.4%
- Iodine12 mcg150 mcg8%
- Magnesium70 mg420 mg16.67%
- Zinc1.8 mg11 mg16.36%
- Selenium22 mcg55 mcg40%
- Copper0.4 mg0.9 mg44.44%
- Manganese0.9 mg2.3 mg39.13%
- Chromium4 mcg35 mcg11.43%
- Molybdenum18 mcg45 mcg40%
- Chloride310 mg2300 mg13.48%
