Avocado and tofu sandwich recipe

Singing the praises of sandwiches

Sandwiches are something of a staple food here in the UK. Surveys frequently find that about half of us eat them for lunch almost every day.(1) Whether store-bought or homemade, they’re a common sight in offices and schools around the country. Plus, sandwiches are a key component of the traditional British afternoon tea.

Yet sarnies have a reputation for being a bit dull. A choice made for convenience rather than taste. While that’s sometimes true, it doesn’t have to be. When creating your own sandwich, the filling options are practically endless. From modern avocado sandwich recipes to hearty grilled cheese varieties, there’s something to suit everyone. What’s more, you can transform them into a surprisingly healthy meal.

Although pre-packaged sandwiches often contain worrying levels of sugar and salt, those we create ourselves can be far more wholesome. The first step is choosing the right bread. Recent research shows that three-quarters of packaged sliced bread sold in UK supermarkets contains as much salt per slice as a packet of ready salted crisps.(2) Switching to a variety such as sourdough or wholegrain is a simple way to make your sarnie healthier. Extra points if you bake it yourself!

Then you have the fillings. Common options, like processed meat and cheese, are high in sodium and saturated fat. Conversely, avocado sandwich recipes bursting with fresh veggies can be effective at boosting your nutrient intake. And they’re still convenient enough to take into the office!

Our goal with this tofu salad sandwich recipe was to create a sarnie that’s both wellness-boosting and satisfying. Let’s look at some of the reasons why it’s so good for you. Then we’ll show you how to make it so you can find out how great it tastes!

Avocado: a food that lives up to the hype

Avocados are currently one of the trendiest fruits out there. However, their roots are ancient. Experts believe the avocado tree dates back over 10,000 years, and humans might have been cultivating it since around 5,000BCE.(3) One reason for avocado’s popularity is its creamy taste and texture, but people also prize it for its health benefits. Let’s explore some of the advantages of tucking into vegetarian avocado sandwich recipes.

Avocados are bursting with vitamins and minerals, as well as fiber, healthy fats, and carotenoids. These all contribute towards keeping us fit and well. For example, the high levels of potassium and magnesium in avocado could help to lower your blood pressure. This reduces your risk of cardiovascular disease. Research also shows that eating avocados can improve your cholesterol levels, further protecting your heart.(4)

What’s more, avocados are rich in antioxidants. These defend our cells against oxidative stress, which experts have linked to ageing and several chronic diseases. Such antioxidants include the carotenoids lutein and zeaxanthin, which protect the health of our eyes.(5) Studies suggest they support good vision and reduce the risk of conditions like age-related macular degeneration.

Enjoying avocado sandwich recipes could also be beneficial for your gut health. As avocados are high in fiber, they can increase bacterial diversity and the growth of good bacteria in the gut.(6) This is important because a flourishing gut microbiome supports everything from the immune system to brain function.

Interestingly, although avocados are high in calories, research indicates that they could help you maintain a healthy body weight. Studies have linked the fruit with increased satiety, weight loss, and decreased abdominal fat.(7) So avocado sandwich recipes can definitely leave you feeling satisfied!

Tofu’s terrific health benefits

There are all kinds of delicious avocado sandwich recipes to choose from, so why go for one with tofu? It might seem like an odd ingredient to use in a sandwich, however it’s a fantastic way to add extra flavor and texture. Not to mention, it’s bursting with health benefits of its own.

First, tofu is extremely nutrient dense. It’s a complete source of plant-based protein, meaning it contains all nine essential amino acids.(8) These are necessary for all kinds of different functions within the body. We can’t make them ourselves, so we have to obtain them from our diet.

Moreover, adding tofu to your avocado sandwich recipes could support the health of your heart. This is thanks to the ingredient’s high levels of protein, fiber, and compounds called isoflavones. Studies have found that soy products like tofu can reduce ‘bad’ LDL cholesterol.(9) This helps to prevent it from building up in your arteries, thereby decreasing the risk of heart attack and stroke.

That’s not all though. Tucking into tofu may further lessen the chances of cardiovascular disease by lowering blood pressure and reducing inflammation.(10) What’s more, soy isoflavones might support healthy blood sugar management. Studies have linked tofu consumption with a lower risk of diabetes, however further research is necessary to clarify this.(11)

Soy isoflavones could additionally be beneficial for bone health. Evidence suggests that the compounds might reduce bone loss and boost their mineral density.(12) Interestingly, thanks to soy isoflavones, adding tofu to avocado sandwich recipes may even help to enhance our cognitive functions.(13) Although further research is required to confirm this, it might mean this tofu salad sandwich recipe is perfect for work lunches!

Our avocado and tofu sandwich recipe: your new favorite lunch

If all this talk of delicious tofu and avocado sandwich recipes is making you hungry, don’t worry! It’s time to discuss how to make this one.

To begin, get a ripe avocado and scoop out the flesh into a bowl. Add a pinch of sea salt and black pepper, along with a splash of lemon juice. You can adjust the amount that you use of all three to suit your taste. Next, grab your walnut oil and drizzle a tablespoon into the bowl. We’ll talk more about why we’ve added this particular ingredient later! Using a fork, mash the avocado and stir the mixture until smooth.

Now we’re going to start assembling the sandwich. Get two slices of your chosen bread and pop them on a plate. Next, spread a thick, even layer of the avocado paste onto each one. To bring a bit of spice to the dish, add a dash of hot chilli sauce on top. If you’re not a fan, you can always skip this step!

Moving on to the tofu, we recommend using a firm or extra-firm variety in your avocado sandwich recipes. This will ensure that it retains its shape and texture. Add a slice to one piece of bread, then top it with yellow pepper and strips of cucumber. Finish this off with a handful of your favorite kind of fresh salad leaves. Finally, pop the other slice of bread on top, and press down gently to keep everything together.

And that’s it! Like all avocado sandwich recipes, this is best enjoyed soon after making.

The amazing benefits of walnut oil

Walnut oil brings a beautifully toasty, nutty taste to avocado sandwich recipes, which is great for adding depth of flavor. But, of course, that’s not all. It’s also an easy way to increase your sarnie’s nutritional content.

Walnuts are rich in potent polyphenols such as ellagitannins, which can fight both oxidative stress and chronic inflammation.(14) This helps to reduce the risk of developing several harmful conditions, including heart disease, diabetes, and Alzheimer’s.

Speaking of Alzheimer’s, the potential benefits of walnuts for brain health are especially well known. This is partly because of their antioxidant and anti-inflammatory properties, which both help to stave off cognitive decline.

In addition, the polyunsaturated fatty acids in walnut oil can boost neurogenesis and improve signalling between neurons.(15) Several studies have found that walnuts are able to enhance cognitive functions like memory and reasoning. What’s more, they could reduce the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.(16)

The brain isn’t the only organ that could benefit from you adding walnut oil to your avocado sandwich recipes. For instance, the essential fatty acids and vitamin E it contains may boost the condition of your skin.

Furthermore, walnut oil can protect the health of your cardiovascular system. Studies indicate it might enhance blood vessel function and lower blood pressure.(17) Moreover, it could improve levels of triglycerides and cholesterol in your blood.(18) All of this lessens the chances of developing heart disease.

Finally, consuming walnut oil in avocado sandwich recipes may also support healthy blood sugar management.(19) This is especially beneficial for those with, or at risk of, type 2 diabetes.

Introducing our organic walnut oil

We craft our organic walnut oil using only the finest nuts, grown by independent, ethical farmers in Eastern Europe. Our team picks them by hand, and mechanically shells them to order so that they’re as fresh as possible. We then cold-press the raw walnuts in small batches to extract their precious oil. They’re not processed in any other way apart from this, making our walnut oil pure and unrefined.

In addition to sourcing our walnuts sustainably, we ship the oil out to you in environmentally friendly amber glass bottles. Please help us by reusing or recycling these once they’re empty.

Walnut oil is incredibly versatile, and you can use it for far more than enhancing avocado sandwich recipes. For example, drizzle it over salads and fresh pasta dishes to elevate their flavor with a toasty hint of walnut. Walnut oil also pairs perfectly with roasted vegetables, soups, and stews. So don’t be afraid to do some culinary experimentation and see which meals you enjoy it in the most!

One point to note is that you shouldn’t heat walnut oil to a high temperature. This can cause it to lose nutrients and give it a bitter taste. As such, pouring the oil over your food just before serving is ideal. Alternatively, stick to avocado sandwich recipes and other dishes that don’t require any cooking. If you’d like more inspiration, check out our recipes for green walnut gazpacho and sweet potato gnocchi with walnut sauce.

Another option is to simply take a tablespoon on its own for a quick burst of key nutrients. Thanks to antioxidant and anti-inflammatory compounds like ellagic acid, walnut oil is also a fabulous addition to your skincare routine. No wonder it’s so popular!

Customizing your avocado and tofu sandwich recipe

Anyone can make delicious avocado sandwich recipes. And the great part about that is how much opportunity you have to create the perfect dish for your palate. That means you can whip up multiple variations of this avocado and tofu sandwich recipe without getting bored!

For example, one technique we love is soaking the tofu in a marinade as a way to add extra zest. Whether it’s soy sauce and rice wine vinegar, basil and balsamic vinegar, or a BBQ marinade, the options are endless. Just be sure to squeeze the excess moisture out of the tofu first to ensure it can absorb enough flavor. And don’t let it become too moist, or the bread in your avocado sandwich recipes might get soggy!

Another simple method is to mix up the extra ingredients you include in addition to the avocado and tofu. Pretty much any fresh vegetables will do the trick. For instance, you could use carrot ribbons instead of cucumber strips for an eye-catching pop of color. Plus, there’s always the option of switching the hot chilli sauce for a different condiment.

Lastly, feel free to adjust the seasonings however you like. Lime and yuzu make fabulous alternatives to lemon in the avocado paste. Likewise, garlic powder, coriander leaf, and cayenne pepper are all great substitutes for (or additions to) salt and black pepper.

Whichever way you choose to make your tofu and avocado sandwich recipes, you’ll soon be saying goodbye to boring lunches!