Avocado toast has made its way onto the menus at many restaurants in Seattle. It can be a great appetizer and even better breakfast when topped with an egg or two! I always look forward to making avocado toast on the weekends when I have extra time. It’s super easy to make (and so much cheaper than ordering out at brunch).
What Makes Avocados Healthy?
Avocados are a heart healthy fat containing monounsaturated fatty acids (MUFAs for short). MUFAs help raise the good cholesterol (HDL) and may help reduce the bad cholesterol. Not only are avocados heart healthy but they are loaded with fiber, potassium, vitamin K, B vitamins, and vitamin E.
Since avocados are high in MUFAs they help absorb many fat-soluble vitamins that are found in many plant-foods. Avocados are also high in their own antioxidants, lutein and zeaxanthin, which help support eye health.
The fat content of avocados makes them slower to digest – aka you will be fuller longer. Try adding avocados to salads, snacks, sandwiches, and anything in between.
The BEST Avocado Toast
Serves 4 – Prep Time 5 Minutes – Cook Time 5 Minutes
Ingredients
- 1 medium Haas avocado, pitted
- 1/4 tsp garlic powder
- 1/8 tsp red pepper flakes
- flaked sea salt
- black pepper, freshly ground
- 4 slices whole grain bread (my favorite is the Macrina Bakery Vollkorn loaf)
- Optional toppings: pesto, pumpkin seeds, sun dried tomatoes, feta cheese, pickled veggies, smoked salmon, dill, eggs
Instructions
- In a medium bowl, mash together avocado, garlic powder, red pepper flakes, a pinch of salt, and pepper until you reach a slightly chunky (or smoother if you prefer).
- Toast 4 slices of bread – if you don’t have a toaster broiling toast in the oven is a great option.
- Top each slice of toast with 1/4 of avocado mix and any other toppings.
Note: If making for breakfast, add a lean protein – learn more about why here.
Katie Shanahan, MSN 