Sourdough Sandwich with Avocado, Vegetables & Tuna
10 minPescatarianFollicular phaseMuscle preservationSteady energyNo-cook
Servings:
1
·
Ingredients
- —2 slice Sourdough bread
- —70 g Tinned tuna, drained
- —¼ Avocado
- —30 g Cucumber, sliced
- —30 g Red cabbage, shredded
- —20 g Carrot, grated
- —2 tbsp Plain yogurt
- —1 tsp Lemon juice
- —1 tbsp Fresh mint, chopped
Allergens
Contains fishContains dairy
Method
- 01Mix the yogurt, lemon juice and mint to make a sauce.
- 02Combine the tuna with half the sauce.
- 03Mash the avocado and spread it on one slice of bread.
- 04Layer the tuna, cucumber, cabbage and carrot over the avocado.
- 05Drizzle with the remaining sauce, cover with the second slice and cut in half.
Why this works
Tuna is a source of protein and omega-3 fats that support steady energy. Long sourdough fermentation gives it a lower glycemic response than standard white bread, and breaks down fructans (a FODMAP) — not gluten, so it is still unsuitable for celiac disease.
Sources
— Acta Diabetologica, 2008Nutrition (per serving)
350
kcal
20g
protein
16g
fat
30g
carbs
5g
fiber