Breakfast

Avocado & Tomato Toast

April 20, 2017

Not only one of my absolute favourites, but Avocado and tomato toast has multiple health benefits. Did you know that switching butter for avocado can help aide weight loss?! And not only that, but combining a wholegrain or seeded bread with avocado will provide you with at least 10g of your daily fibre requirements (25g/day for females and 30/g day for males).

Key Nutrients

Avocados – Avocados are a healthy source of monounsaturated fats and vitamin E as well as potassium and fibre. By replacing saturated fats (ie. butter) for a good source of monounsaturated fats such as avocado can help to reduce body weight.

Tomatoes – Full of lycopene (the phytochemical that gives tomatoes its red colour), lycopene promotes antioxidant activity and can help provide protection against cardiovascular disease.

Lemon – Adds a little extra vitamin C to your breakfast, at the same time as preventing the avocado from oxidising and turning brown (similar effect with apples and bananas too!).

Avocado and tomato toast

Print Recipe
Recipe: Avocado & Tomato Toast
Avocado and Tomato Toast
Course Breakfast
Prep Time 5 minutes
Cook Time 2 minutes
Servings
people
Ingredients
Course Breakfast
Prep Time 5 minutes
Cook Time 2 minutes
Servings
people
Ingredients
Avocado and Tomato Toast
Instructions
  1. Place slices of toast into the toaster and cook until browned.
  2. Prepare the avocado by scooping out the avocado and using a fork, mash the avocado in a bowl and mix in the lemon juice.
  3. Thinly slice tomato.
  4. When toast is ready spread the avocado mixture evenly across the 4 slices of toast. Top with tomato. Sprinkle with sesame seeds. Add salt and pepper to taste.
  5. Enjoy x
Recipe Notes

Essential Equipment

Nothing fancy required for this one.

Tips

Use a ripe avocado.

You don't have to use black sesame seeds and the lighter seeds are fine, or pumpkin seeds, any seeds you have 🙂

Find your Ingredients

Avocado, lemon, tomato – fruit and vegetable aisle

Sesame - herbs and spices aisle.

Whats your favourite avocado and tomato toast combo? I’d love to hear in the comments below.

 

 

References:
Piers LS, Walker, K, Stoney, R, Soares, M & O’Dea, K, 2003, ‘Substitution of Saturated With Monounsaturated Fat in a 4-week diet affects body weight and composition of overweight and obese men’, British Journal of Nutrition, vol. 3, pp. 717-727, <www.ncbi.nlm.nih.gov>.
Story, EN, Kopec, RE, Schwartz, SJ & Keith-Harris, G 20130, ‘An update on the health effects of tomato lycopene’, Annual Review of Food Science Technology, vol. 1, pp. 10.1146 <www.ncbi.nlm.nih.gov>.

 

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2 Comments

  • Reply Kirsty November 12, 2017 at 1:25 am

    I love avocado spread thinly in an omelette! Thanks for your recipe ideas! 🙂

    • Reply Amy Savage November 12, 2017 at 2:41 am

      Aww thanks Kirsty, great to hear you like them 🙂

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