Avocado Toast

Avocado are a healthy snack or can be added to your lunch menu.  Avocados are loaded with nutrients such as vitamin K, vitamin E, and vitamin A. Avocados are also a good source of dietary fiber, which helps reduce the risk of heart disease, type 2 diabetes, and obesity, according to the California Avocados website.

Avocados are also a great source of nutrients, including: 

  • Folate
  • Magnesium
  • Potassium
  • Riboflavin (Vitamin B2)
  • Niacin (Vitamin B3)
  • Pantothenic Acid (Vitamin B5)
  • Pyridoxine (Vitamin B6)
  • Vitamin C

Because they are so high in calories, consuming them in excess could add extra calories, which may cause weight gain if they’re not compensated for elsewhere in the diet.

This is a simple recipe I use once a week on whole wheat toast or it can be stuffed in a whole wheat pita.


  • 1 avocado
  • 1 teaspoon fresh lemon or lime juice
  • 1/4 teaspoon Himalayan salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon extra-virgin olive oil
  • 5 cherry or 2 small Roma tomatoes, chopped (opt.)

In a small bowl, combine avocado, lemon or lime juice, salt, and pepper. Gently mash with the back of a fork. Stir in tomatoes.

Top 2-3 toasted whole wheat bread with avocado mixture. Drizzle with olive oil and add desired toppings on top. Yields 2-3 Servings. Serve with a salad, with an egg, or as a dip with chips.

Topping Options:

Soft boiled or poached eggs (one on each toast), tuna salad, sprouts, red pepper flakes, nuts, seeds, or dried herbs such as marjoram, basil, oregano, parsley, and chives.

Be Creative

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