Mild Fenugreek seeds Curry (Venthaya kulambu)

Mild Fenugreek seeds curry

This is a traditional recipe which has been in existence for hundreds  of years. It is consumed regularly to keep the digestive system in good order. Although a generous quantity of fenugreek is used in this recipe, bitterness is not noticeable because of the combination of ingredients used. It is fast and easy to prepare this curry. It has a very appetizing aroma. In Tamil it is called Venthaya  Kulambu.

This is a mild curry suitable for children and those who cannot take spicy (hot) food. Neither curry powder or chill powder is used in this recipe. If you want a hot curry, just add 1 teaspoon of curry powder

                                       Recipe summary
                                                 For
                               Mild Fenugreek seeds Curry

Preparation time: 10 minutes
Cooking time: 15 minutes

Serves: 4

1. Chop 1 onion and 1 green chili.

2. Peel 6 cloves garlic and split lengthwise into two pieces.

3. Cut 1 sprig curry leaves fine.

4. Soak 35 grams of tamarind(with seeds) in 3 tbsp warm water and squeeze the juice and keep aside.

Ingredients

5. Wash and dry 1 tbsp fenugreek seeds in paper towel.

6. Heat 3 tbsp sesame oil (gingerly oil) in a frying pan or a wok and fry fenugreek seeds for ½ a minute, turn off heat and remove the fenugreek seeds carefully and keep aside.

7. Put the same pan on fire and fry onion for 10 minutes or until it turns light brown. You can add a pinch of salt which helps the onion to fry faster. Then add garlic and fry for one minute and add curry leaf.

8. Fry for five minutes and add 2 ½ cups water, 1 tsp salt, ¼ tsp turmeric powder, fried fenugreek and let it boil.

Mild Fenugreek seeds curry

9. Reduce fire, after 10 minutes add tamarind juice. Taste the gravy and add salt and tamarind juice if necessary. After 5 minutes add 4 tbsp coconut milk.

10.  Let it simmer for 3 minutes. Remove from heat.


   Mild Fenugreek seeds Curry (Venthaya kulambu) is ready.                               

                                     

                    Recipe follows in detail with pictures.

Preparation time: 10 minutes
Cooking time: 15 minutes
Serves: 4

Ingredients:
Main
1 tbsp fenugreek seeds
I onion
6 cloves garlic
Others
1 green chilly
¼ tsp turmeric powder
35 grams of tamarind (15 grams of seedless tamarind)
1 sprig curry leaf
1 tsp salt
3 tbsp sesame oil (gingelly oil)
2 ½ cups water
4 tbsp coconut milk

Ingredients forMild Fenugreek seeds Curry (Venthaya kulambu)

Preparation
1. Chop onion and green chilly
2. Peel garlic and split lengthwise into two pieces
3. Cut curry leaves fine
4. Soak tamarind in 3 Tbsp warm water and squeeze the juice and keep aside.
5. Wash and dry fenugreek seeds in paper towel
Method:
Heat oil in a frying pan or a wok and fry fenugreek seeds for ½ a minute, turn off heat and remove the fenugreek seeds carefully and keep aside.

Fenugreek seeds curry being cooked in a a wok

Put the same pan on fire and fry onion for 10 minutes or until it turns light brown. You can add a pinch of salt which helps the onion to fry faster. Then add garlic and fry for one minute and add curry leaf.
Fry for five minutes and add water, salt, fried fenugreek seeds, turmeric powder and let it boil.
Reduce fire, after 10 minutes add  tamarind juice. Taste the gravy and add salt and tamarind juice if necessary. After 5 minutes add coconut milk.
Let it simmer for 3 minutes. Remove from fire.

It will go well with rice or bread.


Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking. 
Click button below to view nutrition content.

Artificial sweeteners – Are they bad for you?

Sugar is a natural sweetener. It is the least harmful of all sweeteners. It has high calories and therefore not suitable for diabetics and obese people. Only these two groups of people seek the use of artificial sweeteners.

In powder form

All synthetic sweeteners have some bad side effects.

Sweetener in tablet form

Splenda (sucralose) is made in the laboratory by combining three atoms of sugar with three atoms of chlorine.  Splenda is the newest in the family of artificial sweeteners that is touted to be better than all its predecessors such as saccharin, aspartame and acesulfame potassium. Splenda is by far the most popular artificial sweetener. Since its approval by FDA in 1999, it holds a 62% market share in a $ 1.5 billion artificial sweetener market. It has energy content of 3.36 kilo calories per serving of 1 gram packet. Under FDA regulations, a product containing less than 5 calories can be called zero calorie product. Thus splenda is advertised as a zero calorie product.
It is considered consumption 9 mg/kg/day is within safe limits. A person weighing 70 kg can consume 0.6g of splenda per day.

Splenda has been in the market for 16 years now. If it has any serious problem it would have come to light by now.

The web site www.truthaboutsplenda.com lists a variety of consumer complaints from Sucralose (Splenda) consumption, such as: gastrointestinal problems, migraines, seizures, dizziness, blurred vision, allergic reactions, blood sugar increases and weight gain.

A recent animal study in Italy links splenda with leukemia. We do not know how relevant is this study (conducted on mice ) to humans.

Aspartame

Aspartame is an artificial, non-saccharide sweetener used as a sugar substitute in some foods and beverages. It is sold under the brand name NutraSweet® and Equal®.

U.S. Food and Drug Administration (FDA) approved aspartame 1981.  The European Food Safety Authority concluded in its 2013 re-evaluation that aspartame and its breakdown products are safe for human consumption at current levels of exposure.

Initially, FDA approved aspartame for use in dry goods only. In 1983, the FDA further approved aspartame for use in carbonated and other beverages, and for use in baked goods, and confections in 1993. In 1996, the FDA removed all restrictions from aspartame, allowing it to be used in all foods. Aspartame has been the subject of several controversies, hoaxes and health scares.

Aspartame contains phenylalanine, it must be avoided by people with the genetic condition phenylketonuria (PKU). Among the side effects that have been linked to aspartame use are migraines, regular headaches, dizziness, diarrhea, mood swings, and memory loss.

PepsiCo announced last week (April 2015) that it's replacing the aspartame in Diet Pepsi with sucralose, the sweetener marketed under the brand name Splenda. The change is more due to consumers' reason, rather than a scientific one.

Acceptable daily intake (ADI) of aspartame for adult weighing 75 kilograms (about 165 pounds) is 3.75 grams. A 12 ounce can of diet soda usually contains about 192 milligrams of aspartame and a packet of the tabletop sweetener contains about 35mg.

Most studies in people have not found that aspartame use is linked to an increased risk of cancer.
The Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) did not find any possible link between aspartame and cancer.

Aspartame is the sweetener used in Diet Coke while Coke Zero uses Aspartame and acesulfame potassium.

Saccharin
In the early 1970s, studies in laboratory rats  linked saccharin with the development of bladder cancer. For this reason, Congress mandated that further studies of saccharin be performed and required that all food containing saccharin bear the following warning label: “Use of this product may be hazardous to your health. This product contains saccharin, which has been determined to cause cancer in laboratory animals.”

Later research showed that the bladder tumors seen in rats are due to a mechanism not relevant to humans and that there was no clear evidence that saccharin caused cancer in humans, As a result the requirement of a warning label was removed in December 2000.

The use of saccharin had not become widespread until sugar shortages during World War I. Its popularity further increased during the 1960s and 1970s among dieters, since saccharin is a calorie-free sweetener. Currently saccharin is allowed in most countries.

But according to a new study presented in March 2015 at the 249th National Meeting & Exposition of the American Chemical Society, saccharin could actually be useful in developing treatments for aggressive cancers by deactivating a protein found to facilitate the spread of cancer.

Acesulfame potassium and Neotame
Acesulfame potassium (also known as ACK, Sweet One®, and Sunett®) was approved by the FDA in 1988 for use in specific food and beverage categories, and was later approved as a general purpose sweetener (except in meat and poultry) in 2002.

Neotame, which is similar to aspartame, was approved by the FDA as a general purpose sweetener (except in meat and poultry) in 2002.

Cyclamate
FDA banned the use of cyclamate in 1969. In subsequent studies scientists concluded that cyclamate was not a carcinogen or a co-carcinogen (a substance that enhances the effect of a cancer-causing substance). A food additive petition was filed with the FDA for the reapproval of cyclamate, but this petition is currently being held in abeyance (not actively being considered). The FDA’s concerns about cyclamate are not cancer related.

Coconut Oil

Coconut oil is the most controversial vegetable oil. It is considered bad because of its high cholesterol content. About 92% of the coconut oil is saturated fatty acids. While it raises cholesterol, it gives a boost to HDL resulting in a small improvement in the ratio between HDL and LDL.

Coconut and coconut oil

 In the Dietary Guidelines launched in 1980 demonized coconut and other tropical oils and blamed them for heart attacks because of their saturated fat content. This led to the low-fat craze of the 2000s.

 The Dietary Guidelines recommend that fats make up 20% to 35% of total calories and saturated fats less than 10%. And even though coconut oil is liquid, the Dietary Guidelines consider it a solid fat that they recommend Americans reduce, along with added sugars. It recommends reducing cholesterol intake to less than 300 mg per day and for those at high risk of cardiovascular disease less than 200 mg per day.

Now coconut oil has gained shelf space in health food stores and supermarkets as health food.

What is the cause of this dramatic change in views? Scientific community seems to be divided on this issue.

 Dr. James J. Kenny, PhD, FACN, nutrition scientist at the Pritikin Longevity Center in Miami, Florida and Dr. Michael Greger, a Cornell physician who runs the informative site www.NutritionFacts.org are both critical of the claims that coconut oil is a super food or miracle food.

 It was known for a long time that coconut oil has anti-fungal, antiviral, and antibacterial properties. In many countries such as the Philippines, Indonesia, India and Sri Lanka, where coconut is grown abundantly, coconut oil has been traditionally used in native treatment of many illnesses. Skin care industry has widely used coconut oil in their products.

Shredded coconut

 Mary G. Enig, Ph.D and Sally Fallon Morrel of Weston A. Price Foundation argue that coconut oil is good for you.(See The Oiling of America  , The Skinny on Fats  ).

They are of the view that some saturated fat and cholesterol are necessary for proper bodily function. They argue that our body produces 2000 mg of cholesterol per day but the average American consumption amounts to only 100 mg per day which is only a fraction of what our body produces.

 Dr Mercola is another proponent of coconut oil. (Countless Uses for Coconut Oil – The Simple, the Strange, and the Downright Odd -  and The Truth About Coconut Oil:Why it Got a Bad Rep Actually Good)

 In Sri Lanka and Polynesia, where people consume lot of coconut, cholesterol levels tend to be healthy and rates of cardiovascular disease relatively low.

Coconut kernel and chips

 The strongest proponent of coconut oil is Dr. Bruce Fife. He maintains the website – Coconut Research Center

 

Dr. Fife has written many books, including The Coconut Oil Miracle,, The Palm Oil Miracle, Coconut Lover's Cookbook, and Eat Fat, and Look Thin. He also publishes the Healthy Ways Newsletter and distributes it free.

 In the home page Dr. Fife states that modern medical science acknowledges, through articles published in medical journals, the many health benefits of coconut oil. He cites no less than 51 benefits. To support his statement he cites no less than 46 pages of links of articles published in the medical journals. 

 

There must be some truths in these claims. Otherwise so many medical professionals would not have wasted their valuable time in writing these article.
 

Dr. Bruce Fife says that cholesterol ratio is a far more accurate indicator of heart disease risk than total cholesterol. A cholesterol ratio of 3.2 mg/dl is considered to be low risk and 5.0 mg/dl is average and anything above this ratio is harmful. Total cholesterol value of 240 mg/dl is considered high. The HDL and cholesterol ratio are said to improve with consumption of coconut oil and on balance coconut oil reduces the ratio favorably.

Coconut oil is promoted as a weight loss food. Dr. Mehmet Oz announced on his TV show that the main health benefits of coconuts was weight loss. Many weight watchers and body builders believe this. But there do not seem to be any human studies that support this claim.

 Alzheimer's is an age related disease which leads to memory loss. Mary T. Newport, MD published the book - Alzheimer's Disease: What If There Was a Cure? The Story of Ketones Second Edition. 

 

 Dr. Newport’s husband Steve was diagnosed with Alzheimer’s at age 51. She searched for something to halt or reverse his decline. She found that ketones may help treat various neurological disorders, including Alzheimer’s. She found that medium-chain triglycerides (MCTs) would boost the ketones in the body. MCTs are converted in the liver into ketones, which can be used by the brain and other organs as fuel. They are not stored as body fats and therefore are readily available as a source of energy. In May 2008, she started giving Steve four teaspoons of coconut oil every day. His symptoms improved dramatically for the next two years. When his father died in 2010, his health declined and he suffered depression and hallucinations. He had seizures and was treated with Anticonvulsant.

 Although Newport’s story was not that of a success, the connection between Alzheimer's disease and coconut oil cannot be dismissed altogether. The University of South Florida’s Byrd Alzheimer’s Institute has begun a study with 65 people to explore connection between the coconut oil and Alzheimer’s disease and hopes to release its findings within a year.

 Here is a video in which 5 medical doctors and two nutritionists discuss the low carbohydrate, high fat diet and coconut oil for treating Alzheimer’s Disease.

 https://youtu.be/vxI1NPk1Nlg?t=139 

 Most oils consist entirely of long-chain triglycerides (LCT). Soybean oil is 100% LCT whereas coconut oil consists of 40% LCT and 60% MCT.  The most abundant MCT found in coconut oil is lauric acid. Coconut oil is about 50% lauric acid. It is nature’s richest source of lauric acid. Lauric acid increases total serum cholesterol more than many other fatty acids. But most of the increase is in high-density lipoprotein (HDL) (the "good" blood cholesterol).

 It is clear that more research is necessary to ascertain the veracity of the claims of benefits of coconut oil as well as its impact on Alzheimer's disease, We hope the government and international health organizations will take this as a priority to further the research that is required.

Brown Rice porridge for breakfast with vegetables / Avocado topping and jaggery

Rice porridge or congee is a popular dish in Asia. In some parts it is a staple. There are many variations, some regional, and others based on ingredients.

Porridge is more digestible than rice. Therefore it is good for the sick and infants. It is a good recuperating food. It is good for diarrhea and vomiting. It is usually made with just plain white rice.

Healthy Brown Rice porridge with stir fried vegetables 

Hong Kong / Cantonese porridge is like a thick soup with minced meat, seafood and vegetables added to it. It is one-meal dish. Teochew porridge is made of plain rice and Teochew fish porridge has fish added to plain rice. Hokkien sweet potato porridge has sweet potato added to plain rice. Porridge is usually served with a variety of side dishes consisting of meat, seafood and vegetables. When sugar or brown sugar is added to plain rice, the porridge becomes a dessert.

Porridge is also widely consumed in Burma, China, India, Indonesia, Japan, Korea, Laos, Philippines, Portugal, Sri Lanka, Taiwan, Thailand, Turkey and Vietnam.. Each country has its own style of porridge.

Porridge is available as a street food in most parts of South and East Asia. Pickled egg, soy sauce, vinegar and white pepper powder are served along with a large variety of side dishes.

Today I am going to make my own version of brown rice porridge with just one side dish consisting of stir-fried vegetables.

                                   Recipe summary
                                              For
                  Brown Rice porridge for breakfast with                              vegetables / Avocado topping and jaggery

Preparation time: 10 minutes
Cooking time: 40 minutes

Serves: 4

 1. Soak the 2 cups brown rice overnight fully covered in  water. Drain and put the rice aside.

Ingredients

2. In a large pot, add eight cups of water and bring to the boil in high heat.

3. Add soaked rice,washed 100 grams (dried) mung beans, 2 cloves cardamom and bring to the boil.

4. Cover with the lid slightly open, so that the rice would not boil over.

5. Reduce the heat and simmer for 30 to 45 minutes or until the rice and mung beans are soft. Add additional hot water if necessary.

6. Mung bean and some of the rice would dissolve and thicken the congee.

7. After it thickens you can add coconut milk and 1 teaspoon of salt and cook for 5 minutes.

8. Stir fried vegetables are added on top of the porridge  to make it more nutritious.

Healthy Brown Rice porridge
 with stir fried vegetables 

Vegetable stir fry
1. In a large pan add 2 tbsp vegetable oil and heat it.


2.When the oil is hot add the 1/2 tsp cumin seeds and let it fry for a 30 seconds.Add 80 grams onion, roughly chopped, and fry for 2 minutes or until the onion pieces are translucent.

3. Add 4 cloves garlic, peeled and sliced, and 10 grams ginger, grated, 1 green chilli, sliced thinly,  and 1 small green chili padi, sliced thinly, and chopped 5 curry leaves and fry for 2 minutes.

4. Add 80 grams carrots, sliced into bite size pieces,  and 40 grams French beans, sliced into bite size pieces and fry for 7 minutes or till they are  cooked.

5. Add 50 grams shredded cabbage and fry for 3 minutes.

6. Add the stems of 75 grams, chopped Bok-choy and fry for 2 minutes. Add the green and fry for 1 minute.

7. Add 1/2 tea spoon of salt and 1/2 tsp black pepper powder and fry for 2 minutes.

8. That is it. The stir-fry is ready.

9. Ladle the porridge in a soup bowl and serve the stir-fried vegetables as a side dish. It is complete and satisfying meal.


You can also add avocado with lime juice as topping to make it more nutritious.

Peel and slice 1 avocado. Mix with 2 tbsp lemon juice to prevent discoloration.

Brown rice porridge with 
avocado topping

Spoon 2 tablespoon of avocado to the porridge and enjoy. 

You can also make a sweet porridge by including  Jaggery and coconut milk.

Sweet porridge with jaggery

Brown Rice porridge for breakfast with vegetables /

                         Avocado topping and jaggery is ready.

                                  

                      

                Recipe follows in detail with pictures. 


Preparation time: 10 minutes
Cooking time: 40 minutes
Serves: 4

Ingredients

For the porridge

Main

2 cups brown rice (Origin Thailand)

8 cups water

100 grams dried mung beans

Others
2 cloves cardamom
1/2 cup coconut milk

1 1/2 tsp salt

Preparation

Wash the rice three or four times before soaking.

Soak the rice overnight. This rice is difficult to cook. It will taste a little rough. You can see for yourself from the shining dark bright reddish-brown color. This was not parboiled. If you can get parboiled rice of the same variety, it will be much easier to cook.

After soaking drain and set aside.

I did not soak the mung beans, because I wanted to add the beans at the same time as the rice.

Method

In a large pot, add eight cups of water and bring to the boil in high heat.

Add soaked rice,washed mung beans,cardamom and bring to the boil.

Cover with the lid slightly open, so that the rice would not boil over,

Reduce the heat and simmer for 30 to 45 minutes or until the rice and mung beans are soft. Always keep some hot water
ready so that you can top up, if the water is not adequate as the rice is not easily cooked.

Rice and mung bean are being cooked

Mung bean and some of the rice would dissolve and thicken the congee.

As it thickens you can add coconut milk and 1 teaspoon of salt and cook for 5 minutes.

Adding coconut milk

That is it for the congee.

Note:

My mother would add the coconut milk after taking the porridge off the heat. She would not cook after adding the coconut milk.

You can also use broken rice, or partially broken rice to make porridge. It will take much less time.

In many wayside food stalls, they will cook the rice in a rice cooker. Then they will add one cup of water to one cup of rice and cook for 10 minutes in high heat uncovered. This is a fast way to cook and the results will be consistent always.

Porridge can also be made in a pressure cooker. Because of the large amount of water, pressure cooker has a space limitation.

There are many rice cookers with porridge setting. You can invest in one of them, if you plan to make porridge often.

Now the vegetable stir-fry.
Stir fried vegetables are added on top of the porridge  to make it more nutritious
Ingredients

main 
80 grams carrot

50 grams cabbage

40 grams French beans

75 grams bok-choi(green leaf)

Others
80 grams onion
1/2 tsp cumin

10 grams ginger
4 cloves garlic
1 green chili
1 small chili padi
5 curry leaves
1/2 tsp salt
1/2 tsp pepper powder

      

Healthy Brown Rice porridge and stir fried vegetables

Variations

Brown rice porridge with avocado topping

You can also add avocado with lime juice as topping to make it more nutritious.

Brown rice porridge with avocado topping

Ingredients
1 Avocado
2 tbsp lime juice

Peel and slice the avocado. Mix with the lemon juice to prevent discoloration. Spoon 2 tablespoon of avocado to the porridge and enjoy. You can also add some more coconut milk and sugar or jaggery.

Sweet Porridge with jaggery

Sweet porridge with jaggery

Additional Ingredients 
40 gram brown sugar.(jaggery or gula melacca)
8 cashew  nuts 
30 gr raisins
1 cardamom
1 cup split mung bean

Instead of whole mung bean I am using roasted split mung bean.
I roast the mung bean in microwave. I use an uncovered plate for 4 minutes. Stop after every 1 minute and stir with a spoon so that it will not turn black.

Cook the porridge with roasted beans and cardamom as written above. In between once the rice is cooked add cashew nut and raisins.

Adding cashew nuts and raisins

 Just before adding coconut milk. Add brown sugar.

Adding coconut milk

Add brown sugar

Adding brown sugar

Sweet porridge is ready.

 It will be a delicious breakfast for children.

Sweet porridge with jaggery

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking.

Click the button below to view the nutrition data. Click again to close it.

Carrot and cheese sandwich spread and fruity sandwich spread

This is a quick and easy sandwich to make. The sweetness of the carrot with a little salt, pepper and cheese gives a delicate taste and nutrition.  It is vegetarian though not vegan,

Carrot, onion,chili and cheese  mixture

                                 

                                         Recipe summary
                                                   For
                          Carrot and cheese sandwich spread
                                 and fruity sandwich spread

Preparation time:15 minutes
Cooking time: 2 minutes

Serves: 4

1 Mix together 1 carrot, grated;1 onion, chopped finely; 1 green chili, sliced into thin pieces; 50 grams cheese of your choice; grated; ¼ teaspoon salt and ½ teaspoon pepper powder.

Ingredients

2. Microwave the mix for 2 minutes on high. The cheese will melt and bind all the ingredients together 

and it will be like a spread.

Carrot and cheese sandwich spread

3. Toast the bread and spread the mix. It is nice  as soon as you make it before it gets harder. 

Carrot paste on a toast

4. Delicious sandwich is ready. Skip the chili for children.



Fruity sandwich spread
1. Cut 1 avocado into 2 halves. Remove the seed and the remove the peel and cut the halves into ½ inch cubes. 
2. Add lemon juice to the avocado to prevent it from discoloring.

Fruity sandwich

3. If you like you can mash the avocado.

4. Add 50 grams blue berries. Add 3 tablespoon mayonnaise and mix well.


5. Toast the bread pieces. Spread a bit of mayonnaise or cream  and put the fruit mix between two slices of bread. Children will love it. This is very delicious.

Carrot and cheese sandwich spread and  fruity  sandwich spread are ready.

                                        

                 Recipe follows in detail with pictures.



Preparation time:15 minutes
Cooking time: 2 minutes
Serves: 4

Ingredients for Carrot and cheese sandwich spread

Ingredients
1 carrot
1 onion
1 green chili
50 grams cheese of your choice.
¼ teaspoon salt
½ teaspoon pepper powder

Preparation Grate carrot,
Chop onion finely.
Slice chili into thin pieces.
Grate cheese
Method
Mix all ingredients well.
Add pepper and salt to taste.

All ingredients mixed

Microwave the mix for 2 minutes on high. The cheese will melt and bind all the ingredients together and it will be like a spread.

Final product

Toast the bread and spread the mix. It is nice to have as soon as you make it before it gets harder. 

Carrot paste on a toast

The sandwich is ready. This is a quickly done breakfast especially for children. You can skip the chili for them.This is really a delicious spread.

Carrot and cheese sandwich spread

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking

Click the button below to view the nutrition data. Click again to close it.

Fruity sandwich

This is another quick and easy sandwich using only fruits. I made a sandwich with avocado and blue berries.

Fruity sandwich

Preparation time: 10 minutes
Cooking time: 0
Serves: 3

Ingredients

1 Avocado
50 grams blue berry
3 tablespoon mayonnaise


Preparation
Cut the avocado into 2 halves. Remove the seed and the remove the peel.
Cut the avocado into ½ inch cubes. Add lemon juice to the avocado to prevent it from discoloring.  If you like you can mash the avocado. Add blue berries .Add mayonnaise and mix well. 

Toast the bread pieces. Spread a bit of mayonnaise or cream  and put the fruit mix between two slices of bread. Children will love it. this is very delicious.

Nutrition data for this recipe
Nutrition content is computed by adding nutrition values of individual ingredients according to the USDA nutrition database. Water shown here is what is found in the ingredients and not the water added while cooking

Click the button below to view the nutrition data. Click again to close it.

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