I know this sounds like a recipe that doesn't need describing, you know, it's 'avocado on toast' - but it's so much more than that. There are so many variations of this and I want to give you some inspiration of how to make this super delicious breakfast (or snack!) quick and easy!
Avocados are so so good for you, yes they are quite high in calories but if you only have half you are getting some amazing nutrients in them.
According to authoritynutrition.com...
Here are some of the most abundant nutrients, in a single 3.5 ounce (100 gram) serving:
- Vitamin K: 26% of the RDA.
- Folate: 20% of the RDA.
- Vitamin C: 17% of the RDA.
- Potassium: 14% of the RDA.
- Vitamin B5: 14% of the RDA.
- Vitamin B6: 13% of the RDA.
- Vitamin E: 10% of the RDA.
- Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).
This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fibre so there are only 2 “net” carbs, making this a low-carb friendly plant food.
Avocados do not contain any cholesterol or sodium, and are low in saturated fat.
Avocados are actually very high in potassium… with a 100 gram (3.5 ounce) serving containing 14% of the RDA, compared to 10% in bananas, which are a typical high potassium food
studies have shown that avocados can
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the “good”) cholesterol by up to 11%.
Wow! This is one seriously good thing to eat! Imagine getting all these health benefits just at breakfast time! - Definitely swap it for your usual tea and toast or bowl of cereal. Here are my variations to keep you excited about avocados!
VARIATIONS:
THE BASE:
So, the base does not always have to be toast, it can be different kinds of bread, my fav is sourdough but you can use a rice cake as a super low cal alternative, superfood cracker? It's really your choice depending on what mood you're in and what you have in the cupboards. I like to have a loaf of sourdough pre sliced in the freezer so I know it's always there! Much easier to sleep at night then! ha ha!
THE MIX:
My basic 'go-to' avocado blend is always the same. I use 1/2 an avocado per person (avocados are so calorific I would not recommend any more than half!) I mash this up in a bowl with a fork and then mash in some pink Himalayan salt and cracked black pepper. Then I add a squeeze of lime and a handful of chopped, fresh coriander. This all gets a good mash together and then I spread it on top of my base. Sometimes I like to add dried chilli flakes too if I fancy a bit of heat or even fresh, grated ginger - yummy!
THE TOPPINGS:
This generally depends on what I'm in the mood for again. Here are some variations I like to top my avocado blend with...
Rocket leaves
Smoked paprika
Crispy Onions (always a must! you can buy these pre made from your supermarket - not the healthiest but they are super tasty!)
Sprouting veg such as alfalfa sprouts
Balsamic Glaze
Harissa Blend
Finely chopped tomatoes or sliced tomatoes
AVOCADO ON A RICECAKE
WITH SPROUTS ON SOURDOUGH
ON GRANARY WITH SLICED TOMATO
TOPPED WITH FRESH ROCKET
TOPPED WITH ROCKET LEAVES AND SMOKED PAPRIKA
I hope I've given you some great inspiration to make some tasty breakfast. Avocados are so healthy for you, I really hope you try it!
Enjoy!
Emmaline x
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