Time to amp up your avo toast.
Avocado toast has become a major staple in my diet for busy morning breakfasts or a quick snack on the go. I love how versatile it is. It's got crunch and creaminess. It’s quick. It’s easy. It’s impossible to screw it up. It’s just perfect!
Avocado Toast also makes a perfect vessel for many of my favourite superfoods. Adding in a little extra nutrient-dense boost is always a good idea. Since I first began my journey on the Avocado Toast train (what was life even like before?), the final result has changed immensely. It went from just avocado and bread, to lightly toasted coarse rye bread with mashed avocado, sliced tomato, nutritional yeast, pumpkin seeds, sunflower seeds, dulse flakes, Himalayan sea salt, fresh cracked pepper, and the kitchen sink. It has now become a meal that is bursting with vitamins, minerals, healthy fats and protein that I can feel really good about eating. I want to share with you how to amp up the nutrient content of your avocado toast (from one Avo-lover to another).
1. Choose a healthful bread:
- Always choose a fresh baked bread either from a local bakery or from the bakery section of your grocery shop of choice. These breads are always fresher than the kind that sits on the shelves for weeks without going bad (weird right?!)
They are higher in nutrients, contain less preservatives, and taste better too!
- Try a sprouted grain bread (sprouted = easier to digest), good quality sourdough, a seedy multigrain, or a gluten-free variety
- If choosing gluten-free, read the ingredients. Some gluten-free breads contain more junk than your regular wheat varieties
- Look for flavourful ancient grains like Rye, Spelt, Amaranth, Quinoa
2. It’s All About the Avo:
- I always buy a few avocados at a time, at different stages of ripeness so they will be ready throughout the week
- I recommend 1/4 - 1/2 of an avocado per serving
1/2 an avocado packs 6 grams of fibre, and heaps of healthy fats that are great for you skin, hair, nails, heart, brain, joints, and hormones
3. The Non-Negotiables:
Good quality S + P:
- Always choose fresh cracked for better flavour and freshness
- Pink Himalayan or sea salt contains much more minerals than your average table salt
4. Add some protein:
Having a healthy fat and source of protein with each meal is the secret to staying full and satiated for longer.
- Pumpkin seeds/pepitas: Great source of zinc (great for your skin, hair, hormones,
- Sunflower seeds: High in vitamin E + omega 6’s (the less talked about essential fatty acids)
- Flaxseeds (ground or whole): Great source of anti-inflammatory omega 3’s
- Hemp hearts: Protein powerhouse + omega 3’s
- Beans or legumes
- Poached egg
- Smoked salmon
4. Give it some kick:
Add spices and superfoods to amp up the flavour and nutrient content of your toast.
- Turmeric: Amazing anti-inflammatory properties
- Nutritional yeast: High in energy-rich B Vitamins
- Cayenne pepper / Crushed chilli: Great for temperature regulation + improving circulation
- Seaweed / algae / dulse flakes: Another great source of mood-boosting, heart-healthy, brain-boosting omega 3’s
- Garlic: Anti-bacterial, anti-fungal, anti-microbial, PRO-DELICIOUS
Add greens, sprouts and any other sliced vegetables of your choosing. The more, the merrier.
Some of my favourite combos:
- Avocado, nutritional yeast, turmeric, pumpkin seeds + sprouts
- Avocado, sliced tomatoes, basil + hummus
- Avocado, refried black beans, cilantro + lime juice
Got a sweet tooth?:
- Try a fruity Avo Toast: strawberry, apple, fig, or pear are my favourite
- Try with goat cheese or a drizzle of honey
- Top with pumpkin, sunflower, hemp or flaxseeds
- Store by a light source to ripen quicker naturally or place in a brown paper bag with a ripe banana for 2-3 days
- Refrigerate uncut ripe avocados to keep them from going bad faster
- Keep the pit in the avocado to preserve the freshness if not using it all in one serving and a cut-open avocado stored in a small container with half an onion stays fresh longer (store in the fridge)
Side note: While I will rave about Avocado Toast until the cows come home, I do not recommend that you eat it 3 meals a day, 7 days a week, especially if you frequently enjoy other sources of refined carbohydrates. As a rule of thumb, more real foods, more of the time. Meaning less processed, whole foods in their more natural form. But as long as you’re amping up your avocado toast with as much nutrient-dense goodness as possible when you do make it, then it is fine by me.
Avo Toast Away my friends!
What is your favorite way to Avo Toast? Let me know in the comment section below!