The Best Avocado on Toast Recipe
Updated: Sep 22
I used to hate avocado's I though they were bland and boring. I hated guacamole too for the same reason. Then i went to Mexico and tasted the real deal.
Since then I have been avocado mad. I include it in as many salads and recipes as I can as they are high in nutrients and good fat.
One-half of an avocado weighing around 68g provides the following nutrients and phytochemicals:
Dietary fiber (4.6 g),
Sugar (0.2 g),
Potassium (345 mg),
Sodium (5.5 mg),
Magnesium (19.5 mg),
Vitamin A (43 μg),
Vitamin C (6.0 mg),
Vitamin E (1.3 mg),
Vitamin K1 (14 μg),
Folate (60 mg), it
Vamin B-6 (0.2 mg),
Niacin (1.3 mg),
Pantothenic acid (1.0 mg),
Riboflavin (0.1 mg),
Choline (10 mg),
Lutein/zeaxanthin (185 μg),
Phytosterols (57 mg),
Avocados are also high in monounsaturated fatty acids (6.7 g) and contain around 114 kcals or 1.7 kcal/g. (source)
The avocado oil helps to promote healthy blood fat profiles and enhances the bio-availability of fat soluble vitamins and phytochemicals from the avocado or other consumed fruits and vegetables.
2 x thick slices of a bread of your choice (preferably grained bread)
1 x pot of a humus of your choice (or see my recipe for humus)
I x ripe avocado
1 x Lemon
1 x sprig of parsley
1 x sprinkle of cayenne pepper
Salt and Pepper to taste
1 x tomato
1/4 x red onion
Slice two thick cut slices of bread from the loaf and toast until brown
Place on a plate then spread a thick helping of humus onto the bread
Sprinkle salt and pepper over the humus
Finely chop a small sprig of parsley and pop it on top of the humus
Remove the avocado from it's skin, place in a bowl and pop the skin and seed into the bin
Squeeze half of the lemon into the bowl with the avocado with a sprinkle of cayenne pepper, salt and pepper
Mix the ingredients together and spread on the toast leaving a thick layer of humus underneath
Finely chop a sprig or two of Parsley and pop it onto of the avocado
Place decoratively on a clean plate
Grate the lemon peel and place a slithering of peel on top of the avocado
Slice the tomatoes and red onion into circles and place decoratively on the plate
Sprinkle the tomato and red onion with salt and pepper
And You're good to go!
Avocados are naturally low in fat and support cardiovascular health. Exploratory studies suggest that avocados may also support weight management and healthy aging.
So this modest little fruit goes some way to provide you with most of your daily nutrients and tastes great and you can serve it as part of many recipes. The above picture shows some of the deviations of avocado on toast. You can make butter with it or add nuts and Violife or other vegan cheese. The world is your oyster when it comes to avocados.
You may benefit from buying an avocado peeler/slicer or a set of sharp knives
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