Welcome to your new favourite breakfast! Avocado toast isn’t just a trend; it’s a delicious and nutritious way to start your day. Packed with healthy fats, fiber, and incredible flavor, this dish is perfect for anyone seeking a wholesome morning meal. Let’s dive into the recipe and some of my approved tips. It’s quick and easy, and you’ll definitely love it!

Why Avocado Toast?

Avocados are a nutritional powerhouse. They’re loaded with heart-healthy monounsaturated fats and rich in fiber, which supports digestion and keeps you full longer. Plus, they’re brimming with essential vitamins and minerals like potassium and vitamin E. What’s not to love?

Ingredients

For your perfect, healthy avocado toast, grab these simple ingredients:

• 1 ripe avocado: Look for one that yields slightly to the touch.
• 2 slices of whole-grain or sprouted grain bread: Higher in fiber and nutrients compared to refined options.
• Low-sodium seasoning (instead of salt): To cut back on excess sodium.
• Pepper: For seasoning.

Optional Healthy Toppings:

• Sliced tomatoes or cherry tomatoes (rich in antioxidants)
• Radishes (for a crunchy texture and subtle spice)
• A poached or soft-boiled egg (for added protein without frying)
• Low-fat feta cheese (for a tangy taste with less fat)
• Microgreens or arugula (to boost vitamins and minerals)
• Chia seeds or flax seeds (for added fiber and omega-3 fatty acids)
• Lemon juice (to brighten the flavor and prevent browning)
• Red pepper flakes or low-sodium hot sauce (for a bit of heat)

Instructions

1. Toast the Bread: Start by toasting your whole-grain or sprouted grain bread until golden and crisp. This adds texture and creates a sturdy base.
2. Prepare the Avocado: While the bread is toasting, cut the avocado in half and remove the pit. Scoop out the flesh into a bowl and mash it to your desired consistency—smooth or chunky.
3. Season the Avocado: Mix in a pinch of pepper and a squeeze of lemon juice. This enhances the flavor and keeps the avocado vibrant without adding excess salt.
4. Assemble Your Toast: Generously spread the mashed avocado on each slice of toast.
5. Add Healthy Toppings: Now comes the creative part! Layer on your chosen toppings. If adding a poached egg, place it on top for that perfect runny yolk. Sprinkle with more pepper or red pepper flakes, if desired.
6. Serve and Enjoy: Cut your toast in half for easy handling, and enjoy it fresh!

Nutrition Tips from Your Dietitian

• Balance Your Meal: Pair your avocado toast with a side of fresh fruit or a low-sugar smoothie for an added nutrient boost.
• Mind Portion Sizes: Avocados are nutrient-dense but also high in calories. A serving is typically about one-third to half of a medium avocado.
• Explore Whole Grains: Try experimenting with different whole-grain bread for varied flavors and nutrients. Sprouted grain bread or gluten-free options are great alternatives.
• Be Mindful of Toppings: While low-fat cheese and eggs add flavor, keep portion sizes in check. Focus on whole, minimally processed toppings for maximum nutrition.

Final Thoughts

Avocado toast is more than just a trendy breakfast—it’s a delicious way to nourish your body while enjoying a little cooking creativity. Whether you prefer it simple or loaded with toppings, this dish easily adapts to your tastes and dietary needs.

Try it out and let me know what you love the most! Happy breakfasting!