Health Benefits of Avocado Toast

Avocado toast is all the rage this year.  What’s not to love?  It’s a quick 2-ingredient meal that can be eaten for breakfast, lunch or dinner.  With a nice whole grain bread and the powerful omega-3 fatty acids found in the fruit; avocado toast is a winning combination.  And while purists may prefer the original, there are many healthy additions you can make to spice up your avocado toast.

Avocado Health Benefits

Avocados are very high in omega 3 fatty acids, the good kind of fat. Monounsaturated fats can help lower cholesterol and improve heart health. Avocados also have a higher percentage of protein — about 4 grams — than other fruits. Their sugar levels are comparatively low. Avocados also contain many essential vitamins and minerals including vitamin B5, vitamin K and fiber, which aids digestion and helps maintain regularity. Additionally, avocados are high in magnesium, phosphorus, iron and potassium, containing even more potassium per gram than bananas!

Avocado Toast Prep

Be sure to use ripe avocados.  You should be able to press on it gently with your thumb and feel it give a little.  If you’re in a hurry to ripen an avocado, place it in a paper lunch sack with an apple or a banana for 1-2 days.  When it comes to the toast, there are many choices.  But you should avoid plain white bread.  The highly processed flour and additives make it an unhealthy choice.  Stick to whole grain, rye or even a nice sourdough.

Endless Possibilities

You can’t go wrong with avocado toast.  The more creative you get, the better it will taste.  But here are four of our favorite recipes:

  1. Bacon Avocado Tomato Toast – The “BAT” is made on toasted sourdough topped with a smashed avocado, sea salt, crispy bacon and juicy tomatoes. Who doesn’t love bacon?
  2. Smoked Salmon Avocado Toast – Smoked salmon works really well with avocado. And it works even better when you add a mint, chili, lemon and tomato dressing. Snip over some chives and a crack of black pepper, and you’ve got a really tasty treat!
  3. Caprese Avocado Toast – Caprese avocado toast combines two favorites – caprese salad and avocado toast. Spread the mashed avocado evenly onto toasted bread slices. Top with fresh mozzarella slices, tomatoes, and basil. Season with additional salt and pepper, if desired. Drizzle with balsamic glaze.
  4. Greek Avocado Toast – This might be our favorite! Mash avocado and immediately squeeze in fresh lemon juice and season with salt and pepper. Spread mashed avocado onto toast then top with feta, cherry tomatoes, cucumber, kalamata olives, and dill. Drizzle with olive oil and serve.

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