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).
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!).
Print Recipe Recipe: Avocado & Tomato Toast
Place slices of toast into the toaster and cook until browned.
Prepare the avocado by scooping out the avocado and using a fork, mash the avocado in a bowl and mix in the lemon juice.
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.
Nothing fancy required for this one.
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.
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>.