Egg, Watercress and Avocado Ricotta Sandwiches

Egg, Watercress and Avocado Ricotta Sandwiches

Staying fit and healthy but having fun and eating well is a priority for all. It?s a well-known fact that we need to eat a balanced diet, and a recently launched national health campaign reminds us that our diet should include at least four servings of grain-based foods each day for optimum health and wellbeing.
Ensuring you and your family eat at least four daily serves of grain-based foods, especially wholegrain varieties of breads, crispbreads, breakfast cereals, muesli, porridge, rice, pasta, noodles and couscous, will help make certain no-one misses out on the broad range of essential nutrients and protective benefits that grain-based foods offer.

Grain-based foods are an excellent source of carbohydrate which provides the energy our brain and muscles need to function properly. They are also a source of protein and vitamins, especially the B-group vitamins and Vitamin E, and a number of minerals including iron, zinc, magnesium and phosphorous.

Wholegrain varieties of grain-based foods are especially healthy as they contain fibre, antioxidants and phytoestrogens - important elements that help keep us fit, healthy and prevent against many diseases. In fact, a diet high in wholegrain foods has been shown to protect against heart disease, diabetes and some cancers. It may also assist long-term weight control, which is great news for those watching their waistline. Eating at least four serves of grain-based foods each day may sound daunting for some, but such foods can easily fit into all your meals whether it?s breakfast, lunch, dinner or a snack.

Makes 4
Preparation Time 10 mins

Ingredients:
2 hard boiled eggs, peeled and mashed
2 tablespoons low fat mayonnaise
1 tablespoons chives, snipped
12 slices Bakers Delight wholemeal bread
p avocado
100g reduced fat ricotta
2 tomatoes, sliced
1 cup watercress

Method:
1. Place eggs, mayonnaise and chives in a bowl and mix well. Spread on four slices of bread and top each with another slice of bread.
2. Mix together avocado and ricotta, and then spread half over sandwiches. Top with tomato and watercress then spread remaining avocado ricotta over remaining bread slices and tops each sandwich.
3. Cut into four triangles per sandwich and serve.
Note: To reduce fat content omit mayonnaise.