If its 2019 does that mean that avocado toast is still the craze?! Even if it’s not as booming as it was before, a little bit (or a lot) of avocado on a hearty piece of toast can still be one
of the most delicious and nutritious meals out there.
Avocados have become one of the nations most popular superfoods; which is wonderful because they provide an abundance of nutrients. This funky fruit is chock full of heart healthy and satiating fats, contains no sodium or sugar, and improves the absorption of fat-soluble nutrients such as Vitamins A, D, K and E.
HEALTHY FATS?!
In the past, avocados have been scrutinized for containing
too much fat, but the types present in the fruit are extremely beneficial to overall health.
The monounsaturated and polyunsaturated fatty acids help
lower LDL (low density) cholesterol levels when used instead of saturated or trans-fats, such as butter. Low LDL cholesterol levels can help lower risk of heart disease, diabetes and obesity.
WHAT ABOUT FIBER?
Avocados are also one of the highest dietary sources of fiber. Dietary fiber, similar to the fatty acids, can help maintain healthy body systems, while also adding to the feelings of satiety that accompany fatty acids. So, avocado toast is the perfect meal if you know you have an extra busy day ahead.
One-third (~50g) of a medium sized avocado is only about 80 calories, provides loads of nutrients and is the perfect amount to smother on a hearty piece of toast. If a little more creamy, nutrient-rich goodness calls your name, you can bump it up to half an avocado, which is approximately 160 calories. However, it is important to be aware of the amount of fat consumed in one meal, as high amounts in a short period of time can upset the digestive system.
With all this new knowledge about the super delicious superfood, here are 2 fun ways to switch up the ordinary avocado on toast combination:
The first one takes after a mediterranean style of eating.
It starts by toasting a slice of bread. This can be any type of bread, but we recommend using whole grain for an even greater fiber boost or sourdough for innovative, tasty mix of tanginess and creaminess.
After toasting the bread, spread hummus (easy homemade recipe linked) right on top.
Then, slice up one-third to half an avocado and layer it over the hummus.
Lastly top the hummus and avocado with cucumber slices for a fresh, crunchy twist. If desired, shake salt of pepper on top for extra flavor!
The second way to switch up avo-toast is to alternate spices and seasonings! A few of my favorites are:
Trader Joe’s Everything but the Bagel seasoning
Balsamic Vinegar
For a sweeter take: strawberries with a drizzle of honey or almond butter.
Avocados can range in price, but are typically about $1. However, they go on sale quite often so you can usually get 2-3 for a good deal.
As always, check our Pantries page for the food pantries' hours and eligibility requirements each week.
Visit www.ZESTNutritionService.com for nutrition counseling, kombucha making, and cooking classes!
References
https://www.californiaavocado.com/nutrition/nutrients