Avocado toast has got to be the trendiest meal around. Packed with good fat, fiber and vitamins and paired with whole-grain bread, it’s filling and healthy.
Rather than the same combo every day, try some flavorful twists.
- Spinach, avocado and snap peas with Japanese Rice Seasoning: Layer spinach leaves on toast; then spread with half a mashed avocado. Sprinkle 1 teaspoon Japanese rice seasoning (made with bonito flakes, sesame and soy) over the avocado. Top with ¼ cup blanched or raw sugar snap peas.
- Asparagus, dill and sliced avocado: Slice ½ avocado onto toast; add blanched asparagus, chopped fresh dill, salt and pepper.
- Fried egg, avocado and fresh herbs: Mash ½ avocado, and spread on whole-wheat toast. Add a fried egg, 1 tablespoon of your favorite fresh herbs (such as chopped parsley, chives or basil), salt and pepper.
- Roasted cherry tomatoes with avocado and green onions: Preheat oven to 325˚. Toss a pint of cherry tomatoes with ½ tablespoon olive oil. Place on a baking sheet; season and bake for 20 minutes. Slice ½ avocado onto toast, and cover with sliced green onion and about 6 roasted cherry tomatoes. Season with salt and pepper. (Save extra tomatoes for later.)
PER SERVING (Spinach, avocado and snap peas with Japanese Rice Seasoning): 227 cal, 10g fat (7g mono, 2g poly, 2g sat), 0mg chol, 286mg sodium, 26g carb (8g fiber, 2g sugars), 7g protein
PER SERVING (Asparagus, dill and sliced avocado): 203 cal, 11g fat (7g mono, 2g poly, 2g sat), 0mg chol, 322mg sodium, 23g carb (8g fiber, 1g sugars), 5g protein
PER SERVING (Fried egg, avocado and fresh herbs): 263 cal, 15g fat (9g mono, 3g poly, 3g sat), 186mg chol, 392mg sodium, 21g carb (6g fiber, 0g sugars), 10g protein
PER SERVING (Roasted cherry tomatoes with avocado and green onions): 229 cal, 13g fat (9g mono, 2g poly, 2g sat), 0mg chol, 171mg sodium, 24g carb (7g fiber, 3g sugars), 5g protein
Reduce inflammatory process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.
Prevents and repairs oxidative damage to cells caused by free radicals.
Support the body’s resistance to infection and strengthen immune vigilance and response.
Improves mood, memory, and focus.
Reduces risk factors for common degenerative and age-related diseases.