A simple yet powerful combination of whole grains and heart-healthy fats, this toast delivers steady energy, essential nutrients, and a satisfying crunch.
Preparation Time
- Prep: 5 minutes
- Total: 5 minutes
- Servings: 1
Ingredients
- 1 slice whole wheat bread (100% whole grain, no added sugar)
- ½ ripe avocado
- A pinch of sea salt
- A dash of ground black pepper
- Optional: squeeze of lemon juice, chili flakes, sliced cherry tomatoes, or microgreens
Instructions
- Toast the bread to desired crispness.
- In a small bowl, mash the avocado with salt, pepper, and optional lemon juice.
- Spread the avocado mixture evenly over the toast.
- Top with any extras like tomato slices or herbs if desired. Serve immediately.
Estimated Nutritional Value (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | ~190 kcal |
| Protein | ~5 g |
| Carbohydrates | ~20 g |
| Fiber | ~6 g |
| Healthy Fats | ~11 g |
| Potassium | ~350 mg |
| Folate | ~15% DV |
Evidence-Based Health Benefits
1. High in monounsaturated fats from avocado
Supports cardiovascular health by improving lipid profiles.
Reference: Wang et al., J Am Heart Assoc. 2015.
2. Provides dietary fiber for digestion and satiety
Promotes gut microbiota balance and blood sugar stability.
Reference: Slavin, Nutrition. 2013.
3. Natural source of antioxidants and anti-inflammatory compounds
Avocados contain lutein, vitamin E, and polyphenols.
Reference: Fulgoni et al., Nutr J. 2013.
Tips for Best Results
- Choose a dense, sprouted whole grain bread for more nutrients.
- To prevent browning, mix avocado with a touch of lemon or lime.
- For extra protein, add a poached or boiled egg on top.
- To make it a full meal, serve with a side of fruit or a small smoothie.
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