Avocados are one of those fruits that can sneak their way into every section of the menu: sushi, dips, tacos, salads, even smoothies. And if you’re following a millennial influencer, you’d be hearing all about the avocado toast— recipe for breakfast. It’s never really confirmed, but we think healthy, versatile and delicious are the reasons why this green fruit is favored so much.
Is Avocado Really Good for Your Health?
Avocado is a fruit, and as a fruit, people tend to think of it as “healthy” food. Good news is, they are correct. Avocados are proven to be healthy, and here’s why:
Good effect on the heart …
In terms of weight, about 13% of the avocado flesh is unsaturated fat, most of which is oleic acid— the good kind of fat people look for. It’s the one found predominantly in olive oil, possibly up to 73%. This means both avocado and olive oil may have the ability to reduce risks of cancer, reduce “bad” cholesterol levels, and fight off inflammation.
… and the digestive system …
We need fiber to digest food with ease, and avocado is a rich source of fiber. Despite the un-fibrous texture, a medium avocado (5.5 oz) can provide ⅓ of your recommended daily intake. If we compare it with artichoke (one of the most fiber-packed vegetables), we see that avocado has about 8% more fiber per 100g.
This is a great alternative for anyone who would rather have guacamole than spinach or artichokes.
… as well as the body
Avocados do contain fat, and of course, consuming a lot of avocados doesn’t help with losing weight. They help us lose weight in a different manner— making us feel full for longer, thanks to its fiber content. By including avocado in your meal, you may end up feeling more satisfied after eating. That is, if you like avocados, which we hope you do after trying out this recipe.
What Makes a Perfect Avocado Toast Recipe?
Perfecting limited-ingredient recipes like this avocado toast recipe requires a good hand and a good heart. Everything must be handled and selected with care.
Choosing the bread
White bread is fine, but have you ever thought of rye or multigrain bread? Not only are they more nutritious, but they also look better on camera. We don’t just eat with our mouths, am I right?
Toasting the bread
No matter which bread, a slight change of color is what marks a good piece of toasted bread. We can’t give you the exact timing as it depends on your toaster and how thick your bread slices are, but here’s a tip: always toast them slowly. If they don’t come out golden, simply put ’em back and wait until you can feel that they’re crispy. It’s that easy.
Seasoning the toast
Just like any recipe, avocado toast doesn’t taste good if it isn’t well-seasoned. A pinch of salt, squeeze of a lemon wedge and a dash of red pepper flakes should do it. But if you want to go crazy with other condiments, make sure you tell us how it goes. We’re just making the simplest avocado toast recipe today.
What Can Be Served with Avocado Toast?
Roses are red, violets are blue, among the side dishes, what can I choose? We might not make the best poems, but we do have awesome ideas for side dishes. Let’s take a look at what you can include to take this toast to another level:
Regular lean meat, boiled eggs, prawns or vegetarian protein sources like peas, and tofu, adds not only great flavor and texture but also lots of protein. If you’re hitting the gym or something similar soon, don’t hesitate to pick one protein source (or more). Some find tuna and poached egg – my favorite combo – delicious, and we think you should try it.
Salads with vinaigrette dressing
A small bowl of salad can add lots of vitamins and minerals, but that’s not the main reason why we’re suggesting it here. The tangy taste from vinaigrette can cut the creaminess of the avocado and arouse your palate, making you enjoy the toast even more. There’s no limitation to veggie choice, so you can go wild when shopping for groceries.
Or simply, a drink
In the morning, time for cooking can be restrained, let alone making a side for your meal. Most of the time, a healthy drink that’s quick to make is enough to provide you with sufficient calories:
|Recipes||Course||Calories (kcal)||Saturated Fat (g)||Sodium (mg)|
|Avocado Toast||Breakfast, Main Course||461||6||523|
Avocado Toast Recipe
For the toasts
For poaching the eggs
- 8 cup water
- 2 cup vinegar
- 8 medium eggs
- Toast your bread to your desired toastiness.
- Put vinegar and water into a large stock pot, and place the eggs in. Bring it to a full boil, and when it does, turn off the heat and start the timer. We want to cook the eggs in residual heat for 4 minutes.
- After 4 minutes, scoop the eggs out and shock them in an ice bath. It’s easier to peel them this way.
- Mash your avocado with half the amount of salt and pepper.
- Smear a thin layer of mayonnaise and avocado on each toast. Place the poached eggs on and season with more pepper, salt, red pepper flakes, and minced cilantro.