24-Hour Crisis Hotline: (877)SAFEGBC or (877)723-3422 Mental Health & Substance Abuse Issues

6502 Nursery Drive, Suite 100
Victoria, TX 77904
(361)575-0611
(800)421-8825
Fax: (361)578-5500

Nutrition
Resources
Basic InformationLatest News
Could a Switch to Skim Milk Add Years to Your Life?E. Coli Outbreak Over, CDC Lifts Advisory Against Certain Romaine LettuceHealth Tip: Apple Cider Vinegar Fast FactsCould Your Morning Coffee Be a Weight-Loss Tool?Green Tea Drinkers May Live LongerProcessed Foods Are Making Americans ObeseCalories Per Serving or the Whole Package? Many Food Labels Now Tell BothA Breakfast Fit for Making Your New Year's ResolutionsToast a Healthy New Year With These Holiday Cocktail RecipesBetter Choices for a Fast, Healthy LunchRecipes for Healthy Holiday Appetizers'Intermittent Fasting' Diet Could Boost Your HealthFatty Diets Tied to Leading Cause of Vision Loss in SeniorsRecipes for a Festive Holiday FeastDelicious Holiday Desserts With Fewer CaloriesAHA News: Own a Nutcracker? Turn Pecans Into a Festive TreatAHA News: Are You Drinking Enough During Winter Months?Unhealthy Eating Habits Cost U.S. $50 Billion a Year: StudyDo Processed Foods Up Your Type 2 Diabetes Risk?Could Carb-Heavy Meals Keep You From Good Sleep?What If 'Exercise Needed to Burn Off Calories' Was Included on Food Labeling?E. Coli Outbreak Spurs Packaged Salad WarningMore Than 100 E. Coli Illnesses Now Linked to Romaine LettuceAHA News: Vegan Diet May Decrease Heart Disease, Stroke Risk in African AmericansHealth Tip: Five Exercise and Nutrition MythsMore E. coli Illnesses Linked to Tainted Romaine LettucePlay It Safe With Holiday FoodsAHA News: Sweet Potatoes Are a Holiday Dish to Be Thankful ForAHA News: Regular Fasting Could Lead to Longer, Healthier LifeDon't Eat Romaine Lettuce Grown in Salinas, Calif., Due to E. Coli: FDADon't Let Salmonella Make Your Thanksgiving a TurkeyPackaged Caesar Salad Suspected as Possible Source in E. coli OutbreakMore U.S. Kids Are Shunning Sweetened DrinksHealth Tip: Thanksgiving and Your Heart HealthHealth Tip: Eat for Now, and the FutureHealth Tip: How to Safely Roast a Turkey'Meatless Monday' Can Help Change Diets for GoodExperimental Injection May Protect Against Peanut AllergyUltra-Processed Foods May Fast Track You to Heart TroubleA Tasty and Nutritious Way to Prepare FishThe Healthiest Condiment You've Never Heard OfHow to Make a Lighter Layer CakeAHA News: Your Eating-On-The-Job Problems, SolvedOne Dead, 8 Hospitalized in Salmonella Outbreak Tied to Ground BeefWhen You Eat May Matter More Than What You Eat: StudyMake a Plan for Gardening Next Spring With Your KidsTry This Easy Pumpkin Dessert for HalloweenConsumers' Orders Changed Slightly After Calorie Counts Added to MenusTry This Healthy Autumn Apple DessertFast-Food Outlet in Neighborhood Could Mean Heavier Kids: Study
Questions and AnswersLinks
Related Topics

Wellness and Personal Development

Avocado Toast With a Twist

HealthDay News
by By Len Canter
HealthDay Reporter
Updated: Sep 11th 2019

new article illustration

WEDNESDAY, Sept. 11, 2019 (HealthDay News) -- It's a pricy mainstay on restaurant menus, but avocado toast is an easy and healthy breakfast or lunch that you can make at home.

Avocados are full of healthy fats and vitamins C, E and B6. They're fiber all-stars, too, with 10 grams per cup. Best known as the base for guacamole, because of its creaminess, avocado is now being turned into desserts like puddings and ice cream. Put mashed avocado, a great mayo substitute, on toast and it makes a meal.

Avocados are rarely ripe when you buy them, so plan accordingly, allowing for two days of ripening on your windowsill. They should be just soft to the touch, but not mushy. Dark-skinned Hass avocados have a silky, rich taste, and you can get them virtually year-round.

Avocado toast couldn't be simpler to prepare and, despite its pricy cost at restaurants, it's inexpensive when you make it yourself.

Avocado Toast

  • 1 ripe Hass avocado
  • 1/2 lemon
  • 1/4 teaspoon crushed red chili flakes (optional)
  • 1/4 teaspoon salt
  • 2 slices whole grain bread
  • 1 large tomato, sliced
  • 2 teaspoons extra-virgin olive oil
  • 4 basil leaves, torn

Cut the avocado open, remove the pit and scoop the flesh into a medium bowl. Squeeze on the juice from the lemon and add the chili flakes and salt. Mash with a fork until smooth.

Toast the bread and spread each slice with half the mashed avocado. Top each with tomato slices, olive oil and basil. Serve immediately.

Yield: 1 serving

Consider this basic mashed avocado recipe as the starting point for tasty combinations. For a sweet topping, instead of the tomato, oil and basil, top the mashed avocado with pomegranate seeds (arils) tossed in balsamic vinegar. For a savory topping, use chopped red bell pepper and crumbled feta cheese. For a spicy topping, spoon on canned chipotle chilies mashed with pine nuts.

More information

Learn more about avocados from the George Mateljan Foundation.