In the 80’s and the 90’s, I was living in my hometown country ( Venezuela) and I recall that  some people including I  avoided from eating avocados, due to the fat phobia reigning during that time, and any fat was a “bad” fat. Avocados are rich in fat, but the fat in avocados as though in olives and nuts are for the most part heart-healthy monounsaturated fats, particularly oleic acid, the primary fat in olive oil. In addition to their oleic acid content, avocados are a good source of dietary fiber and vitamin K, vitamin C and Vitamin B6, as well as folate, copper and potassium - half of a medium avocado has three times more  potassium than a banana.  Also, researchers have found that nutrients and phytochemicals, chemicals with disease- preventive properties ,  in avocados inhibit growth of oral and prostate cancer cells in the lab. In addition to this, new studies suggest that the fat in avocados may speed the absorption of carotenoids, chemicals found in the pigment of veggies functioning as antioxidants, another good reason to add them in salads and salsas. Last but not least, avocados inhibit certain types of bacteria in the intestine. Now, let's indulge with this healthy fruit. 

Chicken or Sardine Sandwich With Black Beans and Avocado

By MARTHA ROSE SHULMAN

This spicy sandwich is inspired by one often served in the city of Xalapa in the Mexican state of Veracruz. It’s called pambazo, which is also the name of the flaky roll it’s made with. The bread is spread with pureed black beans and traditionally filled with shredded chicken, chorizo or sardines (the sardine version is not easy to find today), as well as lettuce, tomato, avocado, onion and pickled chipotles.

1/4 cup cooked black beans (you can use canned but homemade will taste better)

1 whole wheat hamburger bun

1/4 ripe medium avocado, sliced thin

Salt to taste

Lime juice to taste

A generous handful of shredded lettuce, cabbage, arugula, spinach or watercress

1 teaspoon vinegar (sherry, white wine or red wine)

1 ounce shredded cooked chicken breast, or 1/2 can (3.5 ounces) sardines packed in olive oil or water, drained

A few slices of canned chipotle chile (more to taste)

1 small tomato, sliced (omit if not in season)

A few slices onion, soaked for five minutes in water to cover, then drained and rinsed (optional)

1. Mash the black beans, and make sure they’re well seasoned. Spread over the top and bottom halves of the hamburger bun. Layer the avocado over the beans on the bottom half of the bun, and sprinkle with salt and lime juice to taste. Top the avocado slices with the chicken or sardine fillets and the sliced chipotle. Toss the salad greens with the vinegar or additional lime juice until thoroughly coated, and pile on top of the chicken or sardines and chipotles. Top with a layer of sliced tomatoes and onion if desired, and cover with the top bun. Press down and wrap the sandwich tightly in plastic wrap. If possible, allow to sit for 10 to 15 minutes, or for several hours in the refrigerator, before eating.

Yield: Serves two.

Advance preparation: This will keep for a day in the refrigerator.

Nutritional information per sandwich:

With chicken filling: 406 calories; 12 grams fat; 2 grams saturated fat; 24 milligrams cholesterol; 53 milligrams carbohydrates; 10 grams dietary fiber; 591 milligrams sodium (does not include salt added during cooking); 22 grams protein

With sardine filling: 468 calories; 16 grams fat; 3 grams saturated fat; 8 milligrams cholesterol; 52 grams carbohydrates; 10 grams dietary fiber; 710 milligrams sodium (does not include salt added during cooking); 26 grams protein