Hummus, Avocado and Miso on Rye: The Make It Healthy Sandwich

The Make It Healthy Sandwich: Humous, Avocado and Miso on Rye

Delve into the delicious, savoury depths of this open sandwich and you’ll never want to go back. It is such a moreish and uber healthy snack. It’s cleansing too with all that greenery! Why? Leafy greens, avocado and miso are great sources of vitamin K – essential for good liver function. The liver has to deal with all the toxic stuff you produce so you’re giving it a helping hand.

Let Food Be Thy Medicine!

Miso is a fermented food. Full of good bacteria (probiotic) which works along your digestive tract to help zap harmful bacteria. It’s absolutely true that a good digestive system means better health over all. Miso can be eaten with anything. I have it with raw sliced tomato and mushrooms as a snack and it’s so tasty. Don’t knock it til you try it 🙂

Invest in a good brown miso paste – my favourite is Clearspring.

OK – health lesson over. Let’s make it!

Grab some rye bread – or spelt flour bread if you can get it. Rye, you’ll find in the supermarket for about £1 (Waitrose).

Toast on the highest setting to make it nice and brown. Allow it to cool and crisp up.

Then make the hummus…IMG_1839

2 tbsp tahini
1 lime (squeezed)
1/2 garlic clove
1 tbsp extra virgin olive oil
1/3 cup fresh water
1 tsp himalayan salt
1 can of chickpeas (rinsed and drained)

Blend the tahini, olive oil, lime juice, garlic and water together until creamy.

Add chickpeas, whip into a paste.


NB: The defining ingredient for this hummus is lime instead of lemon – and blend the tahini with the oil and water first, before adding chickpeas. Makes such a difference. You could use peanut butter instead of tahini in an emergency.

Slice a ripe avocado.

Spread a thin layer of miso paste on to the toasted rye/spelt bread.IMG_1853

Add a layer of your fresh hummus.

Top with half an avocado.

IMG_1856Decorate with spinach, chilli…anything you fancy.


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