Where Local and Global Appetites Collide

Vegetarian Quick Fix Avocado Honey Mustard Tomato Sandwich


How to cut avocado

Welcome to “Paper Plate du Jour!”  I’m new here to Circle of Food and this is my very first blog.  As a culinary student, mother and grow-it-yourself kind of person living in a very rural area of Michigan; I wanted to let people who are new to vegetarian fare or are looking to incorporate more healthy choices into their lives know that it can be done without too much fuss.  Most of the recipes in this blog will be made from products found at almost any local grocery chain.  Thus, the metaphorical name.  Quick, easy vegetarian – you can do it!

Today, I want to share one of my favorite “I’m so hungry I have to eat something NOW!” sandwiches.  There are so many times I come home late after not eating all day.  I’m not perfect.  Instinct sets in and I want to eat the first thing that looks convenient.  This sandwich came from one of those moments of ransacking the fridge in desperation.  It is my “go to” sandwich to leave me sated.  It’s so filling that I don’t usually eat anything else with it. 

But avocado, really?  Avocado is not just for guacamole anymore!  Oddly, when I think of avocados, they remind me of chicken eggs.  If you are familiar with egg salad sandwiches – or have kids who like them – this a great alternative for you.  I enjoy toasted Ezekiel Cinnamon Raisin sprouted grain bread for this sandwich because the sweetness and firmness goes well with the tangy taste of the honey mustard avocado mixture.  If you are taking this to work, it travels and holds up well.  It’s also a good way to coax younger children to try something new.  Any type of firm bread will work fine.

The recipe calls for 1/2 avocado per sandwich.  If you are making this sandwich for one, you will have the other half to do something else with.  From my own experience, I like to use the rest of the avocado right away.  Sure, guacamole for one is an option.  But why not an avocado papaya kiwi banana facial mask for the skin?  Indulge yourself a little – you are what you eat inside and out!  I’ll include a link for the facial mask.  If you don’t normally have papaya, you can check the web for avocado banana hair masks, too.  Enjoy!

First, before I give you the recipe, you should know how to cut an avocado.  That is why I included a picture of one cut in half.  It might seem elementary, but not everyone is avocado savvy.  Take the avocado and cut lengthwise in a continuous circle until you find where you began.  Make sure you have cut deep enough to feel the large spherical pit.  You should be able to part the two halves with your hands after you have made that cut.  Sometimes, in avocados that are not fully ripe, you may have to coax them apart.  If the avocado is ripe, you should be able to “squeeze” the pulp out in one motion.  Not always!  Use a spoon to loosen the pulp from the skin all the way around if it is not coming out easily.  Discard the pit unless you are a seed saver.

Avocado Honey Mustard Tomato Sandwich

Yield:  1 sandwich


2 Pieces Ezekiel Cinnamon Raisin bread

1/2 Avocado

2 1/2 Tbl. Honey mustard

2 Slices Tomato

Toast the 2 pieces of cinnamon bread.  After cutting and halving the avocado, place 1/2 of the avocado in a small bowl for mixing and mash to desired consistency.  For a creamier mixture, mash thoroughly.  Add the honey mustard and mix.  Spread the mixture over each piece of toast.  Place the slices of tomato on top of one of the toast pieces, then put the other half on top to form the sandwich. 

Options:  I have added minced celery and onion to the avocado mixture (similar to an egg salad) and used alfalfa sprouts on top of the tomato slices.  Since sprouts have frequently been on recall – check first!

The avocado banana mask is one that I tried after seeing it on the television show “The Doctors.”  I hate wasting anything, so it is the perfect solution to having 1/2 of an avocado.  There is also kiwi and papaya in the mask.  Papaya can be expensive, but it goes a long way.  I will splurge on one now and again and eat it for breakfast, use it for the mask and dehydrate the rest for a sweet snack or in trail mix.  Again, I’m sure you can look up plenty of ways to use the leftover avocado – or invite a friend for lunch and use the whole thing!

Here is a link to Pantry Spa, which has the face mask recipe from the television show:



  1. Welcome to Circle of Food! I was just going through my Culinary School notebooks the other night and thinking how much fun I had back then–hope you’re enjoying it as well!

    One quick question: does being vegetarian interfere greatly with the program you’re in? Are your chef-instructors willing to work around your chosen dietary guidelines? (For instance, I would imagine meat-cutting would be particularly distasteful–it was to some of the omnivores in my classes!–but even soups and stocks would pose somewhat of a challenge in learning traditional forms of dishes.) Just (very) curious!

  2. Hi Jennifer! I actually have a funny story from this past semester. I was doing RAW foods to work on my chef level 2 certificate, so I didn’t eat anything at school. People were a little freaked out by that until I explained. One of the chef instructors always offered to make me food, whatever I wanted. And I always MEANT to bring food with me – but I am the queen of rushing and dashing out the door. I politely declined many offers from the chef because I didn’t feel I should impose my choices on anyone else.

    Culinary school has been tricky for some things. But, I am not a strict vegetarian and live in the heart of farmland. Hunting, fishing and butchering are a way of life here. It doesn’t bug me to make venison brats at home or a meat dish at school. Mostly, I love vegetarian cuisine for the taste, freshness and challenge. It’s a rebel thing to be vegetarian here, but I like keep my options open!

    At Macomb Community College, we have a good mix of people. There are lots of vegetarians. Some choose to keep it to themselves for religious or other reasons. The staff is very in tune with that, which is fantastic. We just added a vegetarian course and a nutritional cooking course (beyond the one required). All the chefs respect the vegetarians as long as they are not refusing to do an assignment.

    I actually found Production Baking the most disgusting class, food wise. It was also my most fun class with a phenomenal adjunct instructor, Chef Gatto, Executive Chef at Oakland University. Seeing all the sugar and using flours that I knew weren’t the healthiest choices literally made me sick! I gained a ridiculous amount of weight, too! This semester, I have Pastry Arts and I am dreading it! But I try to remember it gives me the foundation to make healthier versions of it and the science behind the food. All in all, being in culinary school has been some of the most fun I have ever had!

  3. Welcome to COF! Your sandwich does sound yummy. I have often used a cinnamon raisin bread, personally, for sandwiches and have been surprised with how good it has tasted. One not-too-radical combination is with turkey or chicken (think chicken salad with apples and raisins). I can absolutely see it with your avocado. Excellent post.

  4. Wendy
    Sorry for being so tardy in welcoming you.

    Your sandwich sounds amazing and if it weren’t 11 pm I would be rummaging around in the kitchen trying to recreate it.

    I look forward to your posts.

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