Super Green Sandwich

  • Jan 4, 2018

Super Green Sandwich

2018 is nearly in full swing and so come the cheesy new years’ resolutions we all hope to stick to but never do. This year though, we changed our resolution a little; lets all just be that tiny bit better. New year, same us, just better. Let us all make more conscious food choices, be more aware of what we’re feeding our bodies and not simply try and stick to a new years resolution but rather just be better.

We’ve indulged these holidays, let’s not try and kid anyone, but its a new year and we’re not going to beat ourselves up about it. Instead, we’re going to adapt and be better. We’re listening to our bodies and what we’ve noticed is its craving FRESH, green foods that are full of nutrients. And because the summer months are so warm, that we literally don’t want to cook anything, and instead kept with the holiday feels of easy foods that don’t require much effort but tried to pack as much green produce in a sandwich as possible.

Starting with the beloved avocado. Many people had begun to believe that all fat was inherently and always bad and that avoiding it when possible was beneficial to a holistically healthy lifestyle, but over the past few years, most of the world’s population has thankfully come to its senses. Saturated fats are the ones that we need to try and avoid, the ‘bad’ fats, while fruits such as avos are polyunsaturated fats, which actually have great health benefits. Avocado is actually a fruit and considered a healthy fat, these healthy fats enhance the absorption of fat-soluble vitamins, minerals, and other nutrients that are present in many of our plant-based diets.

Next, we added some wild rocket, not to be confused with regular salad rocket leaves. Wild rocket has a deeper, more aromatic flavour than regular salad rocket. Because wild rocket is a perennial plant that can be grown outdoors all year round in milder climates. How to spot wild rocket in a grocery store – the leaves of the wild rocket are a deeper shade of green, narrow and more deeply divided, so make sure to keep a lookout. With all of us starting work soon, or if you’re already back at the office, have significant stress levels to look forward to, but wild rocket actually contains magnesium that can help relax the muscles and soothe your nerves, helping you relax after a hard day at work.

If using wild rocket makes you a little hesitant because you’re afraid of the strong flavours, feel free to use the regular garden variety rocket as the flavours are a lot milder but still have a lovely subtle peppery taste to them. When we began our Give a Fork journey, there were a few things I avoided because I either didn’t like their taste or found them difficult to eat. Pea shoots were one of those foods I struggled with, it wasn’t their flavour that I shied away from but rather the how to eat them. I have now decided it best to just pick them up with your hand and crunch away. Thank the heavens for this nifty trick I learnt, because they add so much depth to salads that we thought they’d work well with the earthy flavours of the wild rocket, and they did not disappoint.

We topped our lovely bed of greens with sweet red onions to compliment the peppery flavours of the wild rocket and pea shoots and added some sliced heirloom tomatoes to finish it all off. The creaminess of the mashed avo and zestiness of the pesto brings a wonderful roundness to the flavours of the sandwich, while the added lemon brightens it all up and leaves you feeling satisfied but still light on your feet to continue with those lovely summer activities.

We found this sandwich to be the perfect picnic food during our summer holidays, but feel free to continue making it once you’re back at work, don’t let that 9 to 5 stop you fromenjoyingy the best summer has to offer. Shopping seasonally and locally will help you get the best flavours from your produce and having fresh ingredients, just makes your sandwhich that much better.



Makes 2 Sandwiches

  • 1 Large Ripe Avo
  • 4 Slices freshly Baked Sourdough Bread
  • 1 Ripe Tomato/4 Heirloom Rosa Tomatoes
  • 2 Handfuls of Wild Rocket
  • 2 Small Handfuls of Pea Shoots
  • 1/2 Red Onion, thinly sliced
  • 1 Lemon, juiced
  • Basil Pesto

To Make the Basil Pesto

  • 1 cup Fresh Basil Leaves, roughly chopped
  • 1/4 cup Sunflower Seeds
  • 1 Clove Garlic, roughly chopped
  • 1/4 cup Olive Oil
  • Salt and Pepper
  1. Half your avo, and remove the pip, add to a small bowl along with the lemon juice, salt, and pepper. Mash your avocado using a fork until you’ve reached a smooth consistency.
  2. Place all your pesto ingredients in a pestle and mortar except for the olive oil, pressing and rotating until all the ingredients are finely ground.
  3. Add the olive oil a drizzle at a time, as you don’t want the pesto to be too runny.
  4. Lay your 4 bread slices on a board and spread the pesto evenly across all 4.
  5. To assemble your sandwich; begin with a layer of your mashed avo, followed by pea shoots, fresh rocket, sliced heirloom tomatoes and sliced red onion.
  6. Repeat step 5 in reverse leaving out the tomatoes and red onion (fresh rocket, pea shoots, and mashed avo). Close off your sandwich with the other slice of sourdough that you’ve already spread the pesto over.
  7. Cut in half and enjoy!