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crunchy featured
  • 1 avocado, peeled and stoned
  • 1 teaspoon lemon juice
  • 4 slices wholegrain bread
  • 1 small carrot, peeled and grated
  • 1 small beetroot, washed and grated
  • 1 lettuce leaf, shredded
  • 1 medium tomato, cut into 4 slices
  • 1/3 cup snow pea sprouts
  1. Put the avocado in a small bowl and mash well with a fork. Add lemon juice and mix well.
  2. Spread avocado mix onto the slices of bread.
  3. Top two slices of bread with carrot, beetroot, lettuce, tomato and snow pea sprouts.
  4. Top with remaining bread and serve.


  • Substitute tinned beetroot for fresh.
  • Add more seasonal salad vegetables.
  • Add low-fat cheese.
  • Add chicken or tinned salmon or tuna for a non-vegetarian option.

Storage Suggestions

  • Eat once prepared or cover and store in fridge until meal time.

Equipment List

  • small bowl
  • fork
  • knife
  • serving plate


Recipe from LiveLighter® campaign © State of Western Australia [2012] reproduced with permission.

Nutrition Information

310g Quantity per serving Quantity per 100g
Energy 1615kJ 521kJ
Protein 11.5g 3.7g
Fat, total 21.0g 6.8g
— Saturated 4.3g 1.4g
Carbohydrate 32.6g 10.5g
— Sugars 7.6g 2.5g
Fibre 10.5g 4.0g
Sodium 326.6mg 105.4mg