Looking to mix up your summer or pool side meals? The avocado sandwich is an easy and nutritious sandwich that can be prepared in minutes! This sandwich also travels very well, so you can enjoy it at a picnic or a day at the pool. The smooth cooling quality of the avocado is very refreshing on a hot day.  We have also taken this sandwich in one of our very long car rides, not messy at all! I try to incorporate avocado in our diet on a daily basis, so this is a great change from the usual guacamole or smoothie. I really love avocados! Growing up in Brazil avocado was a fruit that was always enjoyed sweet. It also had a bad reputation for being fatty and something that should be avoided.  Moving to the states opened up my eyes for a whole new way of looking at avocados. I now love avocados not only in my smoothies, but also in all kinds of savory dishes. I top it on salads, soups, make wraps, with eggs, and this lovely sandwich! So why do I love avocados so much? Avocado’s bad reputation stems from its high amount of fat, however the fats found in this awesome superfood are healthy fats that are actually beneficial for you.  The good fats found in avocado help lower the risk of heart disease, and have super anti-inflammatory properties. Avocados also help with the absorption of carotenoid antioxidants, help regulate blood sugar, has anti cancer properties, and aids in cardiovascular health. Here is how you make it: 2 slices of your favorite whole grain bread (2 fatias de pao integral) 1 avocado (1 abacate) Juice of 1 lemon (suco de 1 limao) 1 can of chickpeas ( 1 copo de grao de bico cozido) 2 Tbs of hemp seeds (2 colheres de sopa de sementes de cachamo) Optional Spinach (espinafre) Salt and pepper (sal e pimenta a gosto) Toast the bread. Meanwhile, smash the chickpeas with a fork. Add the avocado, lemon juice, hemp seeds, salt and pepper and mix. Spoon it into the bread, top with spinach, and serve. Quick and easy! Toste o pão. Enquanto isso, a esmagar o grão de bico com um garfo. Adicione o abacate, suco de limão, sementes , sal e pimenta e misture. Coloque a mistura no pao , cubra com espinafre e sirva. Rápido e fácil!

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