Sandwiches are a meal on an edible plate. Most often I serve sandwiches for breakfast or lunch, but they are also an awesome option for dinner. Not only are these sandwiches so quick to make, but they are also full of flavor AND healthy.

Avocados provide so many nutrients, including potassium, fiber, vitamin E, vitamin B and folic acid. They are cholesterol free and most of the fat is monounsaturated, which is very good for your heart. Combine that with sardines, which are also rich in numerous nutrients that support heart health, such as omega 3 fatty acids, which have been found to lower cholesterol and triglyceride levels. They also contain vitamin B12, vitamin D- which is so important for bone health, and are packed with protein.

I adapted this recipe from Alton Brown's episode, Live or Let Diet, where he talks about how he lost a lot of weight and one of his secrets is this sandwich. The second sandwich is one that I have eaten for many years that both my parents loved. Toasted multigrain bread, spread with creamy, flavorful avocado and topped with zesty, bright flavored-sardines, or moist, plump shrimp, these sandwiches are one of my favorites.

Yields:4 sandwiches, each

Ingredients:

Avocado Sardine Sandwiches
4 slices of bread, multigrain, whole wheat, or pumpkernickel

1 - 2 avocados

½ Tablespoon lemon juice

1 tiny garlic clove, minced, optional

1 garlic clove, sliced in half

salt, pepper

1 can of sardines

1 Tablespoon red wine vinegar

½ Tablespoon fresh parsley, minced

½ teaspoon lemon zest

1-2 tomatoes, sliced

Avocado Shrimp Sandwiches

4 slices of bread, multigrain, whole wheat, or pumpkernickel

1 - 2 avocados

½ Tablespoon lemon juice

1 tiny garlic clove, minced, optional

1 garlic clove, sliced in half

salt, pepper

about 20-30 medium shrimp, peeled and deveined, shells reserved

3 cups water

¼ cup white wine

1 handful fresh parsley

3-5 peppercorns

1-2 bay leaves

salt, pepper

Avocado Sardine Sandwiches

Gently toss the sardines in a small-medium bowl with the parsley, red wine vinegar and lemon zest. Set aside to marinade while you prepare the rest of the ingredients. Cut the avocado in half. Use both hands and twist each side until it comes apart into two sections. With a sharp knife, strike the pit and gently twist to remove the pit from the avocado. You may want to use a kitchen towel to hold the avocado, to make it a little safer and not to cut yourself. You can also remove the pit with a spoon. Make cross sections in each half of the avocado with a knife and scoop out the flesh into a bowl. Mash coarsely with a fork. Add the lemon juice, minced garlic, salt and pepper.

Use the avocado mixture quickly. This is not something that can be made ahead of time. Even adding lemon juice won't prevent it from turning brown.

Toast the bread and use the sliced garlic clove to rub all over the toasted bread. This will give the bread a subtle garlic flavor. Spread ¼ of the avocado mixture onto each slice. Place two slices of tomato on top of the avocado and place 4-6 sardines on top of the tomatoes. Serve with a wedge of lemon, to squeeze lemon juice on top of the sandwich.

Avocado shrimp sandwich

To cook the shrimp:

Bring the water, white wine, parsley, bay leaf, peppercorns and reserved shrimp shells to a boil. Season with salt. Add the shrimp, turn off the heat, cover and allow to cook in the hot liquid until the shrimp is just cooked and pink. This will only take a few minutes. Drain and cool.

This is a common cooking technique, which uses a court bouillon, a flavorful liquid that is used for poaching or quick-cooking food, mostly seafood. Shrimp overcooks so quickly, so this is a great way of infusing it with flavor without turning it into rubber. I also cook shrimp this way for shrimp cocktails and even to add to salads.

Prepare the avocado the same way as for the sardine sandwiches and spread it on the toasted slices of bread.

Top with the shrimp. I love to add some freshly cracked black pepper on top of the shrimp and garnish with some fresh herbs, like parsley and green onion.