This post is about two years late to be considered cutting edge, but as I ate my breakfast this morning, I couldn’t help but think about how I needed to write an ode to the one and only: avocado toast.
Not only is it one of the most delicious breakfasts ever invented — I mean, do you really need an excuse to eat guacamole for breakfast? It’s also super easy to make — it takes all of two minutes to put that avocado on that bread you just toasted. And, to top it all off, it’s pretty darn good for you, too.
Often referred to as a super food, avocados have nearly 20 vitamins and minerals in each and every serving. They’re high in potassium (more potassium than a banana) which can help control blood pressure. They’re loaded with lutein, which helps those pretty peeps of yours. They are full of folate, which helps in cell repair, fetal development (if pregnant) and brain health — both neural and psycho-emotional. They’re also a good source of B vitamins, which help you fight of disease and infection; C vitamins, which can benefit the immune system among other things; and E vitamins, which can help reduce the risk of heart disease.
Avocados, however, are also high in fat. That being said, they’re high in monounsaturated fat – which is the “good” kind of fat. Eaten in moderation it can help lower cholesterol, reduce inflammation and has been shown to have beneficial effects on genes linked to cancer. Avocados are also pretty high in calories — a large avocado can contain as many as 400 calories — so just don’t go too overboard when you’re loading up that toast.
Speaking of loading up that toast — let’s talk about that for a second. Nutritionist recommend that you choose a bread that is whole wheat or whole grain. It should have little (less than 4 grams) to no sugar, no high fructose corn syrup and no saturated fat. You should look for a bread with 2-3 grams of fiber, 2-3 grams of protein and no more than 110 calories per serving. And last but not least, try to find an option that is all-natural or organic. And, if you can find all of that in a local option, even better.
Some of my personal picks? I like Dave’s Killer Bread Thin-Sliced 21 While Grains and Seeds — which is certified organic and Non-GMO Project verified. It tastes great, has 60 calories, 1 gram of fat (0 grams saturated fat), 3 grams of sugar, 3 grams of fiber and 3 grams of protein per serving. Ezekiel 4:9 Sprouted Whole Grain Bread is also a good option. It has 80 calories, 0.5 grams of fat (0 grams saturated fat), 0 grams of sugar, 3 grams of fiber and 4 grams of protein. Both are also pretty easy to find at most grocery stores.
So now that we have our avocado and our toast, let’s get cooking. Just kidding, I can’t really say that avocado toast is a recipe as much as, well, smash some avocado on some toast with a little bit of salt and pepper and ta-dah, avocado toast! That being said, there are some creative concoctions out there, and I have listed some of my faves below.
Avocado Toast à la b.good
Mash 1/4 of an avocado on 1 slice of toasted clean bread. Sprinkle with fresh ground black pepper, black coral sea salt (that’s what I used today, but let’s be real — you can use any ol’ sea salt), red pepper flakes and chili powder for a kick. Top with salsa optional, but always recommended in my book.
Egg Avocado Toast à la b.good (I got creative on this one)
Same recipe as above but top with 1 egg. I prefer over medium, but your choice.
Hope you enjoy! What is your favorite way to prepare avocado toast?