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AVOCADO TOAST

This is one of my all time favorite lunches, breakfasts…or snacks! Amazing really any time. I’m a huge fan of avocado and often find it to be a misunderstood fruit. Some people are afraid of avocado thinking it contains too much fat. Yes, it does contain fat – but fat that is good for you! A common misperception is that all fat can be bucketed together and should be avoided at all costs. Not true!

You need healthy fats in your diet to support a healthy body. Fats are critical in the structure and function of all cells in the body, and they are super important for the nervous system. In fact, approximately 60% of the brain is made up of fat. Healthy neurons contain a type of fat called DHA, and this type of polyunsaturated fat is needed for proper neuron functioning. Fat will help with my brain functioning? Yes please! There’s more. Fat is the precursor to bile acids, corticosteroids (involved in stress response, immune function, metabolism of food), and hormones (estrogen, testosterone). Fats are also needed for proper absorption of fat-soluble vitamins including Vitamin A, D, E and K. Not convinced yet? Dietary fat also supplies essential fatty acids the body cannot manufacture that are needed for healthy looking skin and amazing hair!

Avocados are considered one of the richest sources of monounsaturated fat, a type of fat that is considered heart healthy and should be eaten daily. Other sources include olives, olive oil, nuts, seeds and certain fish like mackerel and halibut. Monounsaturated fats have also been shown to reverse insulin resistance and regulate blood sugar levels. Avocados contain oleic acid, a monounsaturated fat that can improve memory and brain activity (yes, please!). Not only that, they are nutrient dense and are loaded with antioxidant phytochemicals (disease prevention), fiber (gut health) and are super high in protein. Contrary to popular belief, they are a great choice for weight loss as they will help you feel satiated from a nutrient dense food and help prevent you from overeating (especially the bad stuff). So let go of any avocado apprehension and eat up!!

 

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Avocado Toast

I used an amazingly delicious wood fired bread from a food coop in Vermont here. To be totally honest, the better the bread used, the better the avocado toast! I frequently use Ezekiel sprouted bread for my avocado toasts, but if you have to-die-for homemade bread on hand, it really is the way to go...

Servings 1

Ingredients

  • 1 slice bread of choice
  • 1 clove garlic
  • 1/2 ripe avocado
  • 1/2 lemon generous squeeze
  • red chili flakes to taste
  • extra virgin olive oil or flax oil drizzle
  • Maldon sea salt to taste
  • 1-2 dollops kale pesto optional
  • 1/4 fennel sliced
  • 1 handful arugula

Instructions

  1. Toast bread. When still warm, rub garlic on one side of toast.

  2. Mash 1/2 avocado on top of toast. Generously squeeze lemon juice on top of the mashed avocado. Sprinkle red chili flakes and Maldon sea salt on top, to taste. Finish with a drizzle extra virgin olive oil (or flax oil). Add a dollop or two of kale pesto (optional but yummy). 

  3. Top toast with sliced raw fennel and arugula.

 

 

 

 

 

 

 

 

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