Healthy Avocado Toast Recipe

     

Happy post-turkey Monday! Anyone else eat A LOT these past few days?? Between turkey, ham, sweet potato souffle and various desserts- I feel extremely full these days. It’s very difficult to control yourself during the holidays because everything cookies is so delicious. Just because you let yourself indulge a day or two does not mean you have to throw away all clean eating during the holidays. Remember it is all about balance and the amount of calories you take in each day. How about eating healthy this week to make up for last week? I’m here to help encourage you and show you a new, healthy recipe!

A few weeks ago I went to Savannah with my husband on a brief one day trip. We stopped at Collins Square for some coffee and brunch. I had their avocado toast and completely fell in love with it! I decided to come home and re-create it and share it with you.

This recipe is healthy because avocaodo’s, eggs and wheat are really good for you. You may already know that avocados are good for you , but do you know why?? Avocados are primarily made up of monounsaturated fat, which is the kind that’s heart-healthy. Avocados also provide heart-healthy folate, vitamins E, C and B6, potassium and soluble fiber.

Research shows folate (folic acid), another important component of the B-vitamins, is important for a healthy pregnancy, reducing your risk of serious birth defects of the spine and brain, also known as neural tube defects. Easing folic acid into your eating plan is easy: the delicious way is by eating folate-rich foods. Since 1998, enriched bread, cereal, pasta, flour, crackers and rice have been fortified with folic acid. You probably already eat some foods that have folate because many fruits and vegetables, like oranges and avocado, are an excellent source of this vitamin.

And, avocados have phytonutrient benefits: cholesterol-lowering plant sterols — glutathione, which work as an antioxidant potentially for cancer protection, and lutein promoting healthy vision.

When shopping for avocados try to keep in mind when you are planning on eating your avocado. Ripe avocados that yield to gentle pressure should be eaten within a day or two. Unripe, firm or green fruit can take four to five days to ripen at room temperature. When an avocado begins to yield to gentle pressure, place it in the refrigerator to slow the ripening process. If you are ready to eat your avocado and it’s not ready- put it in a paper bag with a banana in it. The banana emit ethylene gas, which will cause other fruits to ripen quickly.

Avocado Toast 

Ingredients (yields 2 pieces of toast)

2 pieces whole wheat toast

1 avocado

1 poached egg

1 teaspoon vinegar

1/4 cup chopped cherry tomatoes

1 table spoon chopped onion

pinch salt and pepper

1 radish to garnish

Directions

1. Cut the avocado in half, remove pit, and scoop the flesh into a bowl.
2. Mix in vinegar, cut cherry tomatoes and onions.
3. Spread half the mash onto each piece of toast and garnish with thinly sliced radishes.
4. Add poached egg and enjoy!

 

Xo,