Cocot (cucumber, olives, cheese, onion, and tomatoes) sandwich is a vegetarian version of BLT (Bacon, lettuce and tomato) sandwich that I discovered during the Covid – 19 pandemic. This simple sandwich became a healthy delicious quick lunch almost every day in my household. Cocot sandwich ingredients are easily available all year in most of the grocery stores and are part of every pantry. All you need a whole grain bread loaf, cucumber, olives, cheese, onion, and tomatoes, and a sandwich maker, and about 5-10 minutes of your time to put this sandwich together. Here is how you make this simple, healthy, delicious, and vegetarian cocot sandwich.
Wash vegetables. Pat dry them in a paper towel. Slice onion and tomatoes and cucumbers into round thin circles. Chop green olives in thin circles. Divide shredded cheese into 4 parts. 1/4 cup each. Put a slice of bread into your sandwich maker and spread about 1/8 cup cheese on the slice. Layer with tomatoes, cucumbers, onion, and green pickled olives. Top with the 1/8 cup of cheese and put another slice of bread. Toast it until done in your sandwich grill. Cut in half. Enjoy and eat with confidence!
You can use any sandwich maker. I have this one!
NutriPledge Food Rating and Therapeutic Health Benefits:
This sandwich is rated as a yellow dot, healthy balance in our food rating system (Food Coach) due to the following health-promoting qualities.
- Moderate in calories per serving
- A healthy balance of fat, carbohydrates, protein, dietary fiber, and sodium
- Contain zero trans fat, and no added sugars
- Great source of calcium (15% daily value) and manganese (50% daily value)
- Good source of iron (10% daily value), B Vitamins (12% or more), and phosphorus (20% daily value)
- No artificial flavor or color
This simple sandwich will meet 1/2 cup daily vegetables, 1/2 cup dairy, and 1.4 oz grain equivalent of MyPlate requirement of a 2000 calorie diet. It also provides about 5 grams of total dietary fiber along with other health-promoting vitamins and minerals as mentioned above. A high fiber diet has many health benefits like maintaining a healthy weight, normalizing bowel movements, maintaining healthy blood sugars, and lowering cholesterol levels, and much more. Calcium, phosphorus, and manganese will help with bone health. In addition, manganese also helps regulate healthy blood sugars and works as an antioxidant. Iron and B vitamins will help with healthy blood cells and keeping up with energy levels.
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Disclaimer: Please note that this page, not medical advice. This can be only used as general guidance to a healthy and balanced diet for your health and wellness. This food does not ensure an adequate or inadequate and safe level of intake for a single person. Please consult your health care provider prior to following any diet plan to ensure your personal medical nutritional needs. Also, check out or Medical Nutrition Therapy services for the diet plan that is right for you. Thank you!