Pretzel Avocado Sandwich

Avocado can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients like Vitamins A, D, K and E. One-fifth of a medium avocado (1oz) has 50 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient food choice.

They are the right companion to salty pretzels and delicious in a sandwich with broccoli and spicy greens. In addition, this recipe is fast and easy to prepare. Enjoy.


  • 4 cups (about 8 ounces) broccoli florets
  • 1/4 cup olive oil
  • 1/2  teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 tablespoons Dijon mustard
  • 1 shallot, minced
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon maple syrup
  • 4 pretzel buns or any of your favorite bread (we prefer whole grain bread) and add pretzels on top of the avocado for taste and crunchiness
  • 4 ounces cheddar (optional - we prefer without)
  • 1 avocado (1/4 per sandwich), sliced
  • 4 small handfuls of mustard greens, lettuce (based on your preference or what you have in the refrigerator)


  1. Preheat the broiler to high. On a baking sheet, toss the broccoli with the olive oil, salt, and pepper. Broil for 2 to 3 minutes, or until the broccoli begins to look crispy.
  2. In a medium bowl, combine the mustard, shallot, vinegar, and maple syrup. Add the broccoli to the dressing and toss to combine.
  3. Cut the pretzel buns or any other bread you like in half and place both halves on a baking sheet. Put 1-ounce of cheese (if used) on the top portion each bun. Broil for 2 to 3 minutes, or until the cheese is melted and the bottom half of each bun is nicely toasted.
  4. Assemble each sandwich with the broccoli, avocado, and a small handful of baby mustard greens. (Note: Serves 4)