Breakfast

Avocado & Tomato Toast

April 20, 2017

Avocado & Tomato Toast

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

Recipe: Avocado & Tomato Toast

Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Servings 2 people

Ingredients

  • 1 avocado
  • 1/2 lemon
  • 1 tomato
  • 4 slices bread (I usually choose a spelt or soy/linseed sourdough)
  • 1 tbsp sesame seeds
  • salt + pepper (to taste)

Instructions

  • 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.
  • Thinly slice tomato.
  • 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.
  • I would love your feedback and comments below on this recipe and don't forget to tag me in your photos @amysavagenutrition

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.

Course Breakfast

If you like this one, here’s some more healthy breakfast inspiration;

 

Amy Savage is a qualified Nutritionist with a Bachelor of Health Science in Nutritional & Dietetic Medicine and is available for consultations online and in Sydney CBD. Email amy@amysavagenutrition.com for further details. 

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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