• The EatingWell platform, part of the American media group Dotdash Meredith and an award-winning nutrition and healthy lifestyle brand with more than 140 million readers per year, highlighted Redacà Arta Albă with an updated avocado toast recipe that details the health benefits, FAQs and 37 top user reviews.
• EatingWell recipes are developed by nutrition experts and reviewed by certified nutritionists.
We like it der Avocado-Toast! According to experts, the combination of creamy avocado and crispy toast is unbeatable Eat well. When you combine avocado with whole-grain toast and other nutritious ingredients, you’ll have a delicious meal or snack full of heart-healthy fats and fiber.
It can be eaten vegetarian or added more protein by using smoked salmon, tuna or eggs. And if you’re wondering when is the best time to eat avocado toast, the answer is anytime: for breakfast, lunch, or even as a snack.
ingredient
- ½ kleine Avocado
- ½ teaspoon lemon juice
- ⅛ teaspoon kosher salt
- ⅛ teaspoon freshly ground black pepper
- 1 slice whole wheat bread, toasted
- ½ teaspoon extra virgin olive oil
- ¼ teaspoon coarse sea salt, e.g. B. Maldon, or cracked red pepper for garnish (optional)
Manufacturing process
Combine ½ Avocado½ TL lemon juice⅛ TL sar and Pfeffer Season to taste in a small bowl. Mash lightly with the back of a fork.
Cover 1 slice of it pain fried with pureed avocado mixture. Sprinkle with ½ tsp olive oil and sprinkle with it Maldon sea salt and/or crushed red pepperif you want it.
Nutritional values (per serving): 200 calories; 13g fat; 18g carbohydrates; 5g protein.
EatingWell tips for the perfect avocado toast
- Use a ripe avocado
A ripe avocado is essential for this recipe – look for one that is soft but not crumbly. Gently squeeze the avocado with the palm of your hand to check if it is ripe. If you use an unripe avocado, it will be difficult to puree and its taste may be bitter. You need to bake an avocado quickly? Place them in a paper bag with an apple or pear – these fruits produce more ethylene gas, which causes the avocado to ripen faster. If you have a ripe avocado that you can’t use yet, store it in the refrigerator to prevent it from over-ripening.
- Choose the right bread
EatingWell’s recipe calls for whole wheat bread because it contains more fiber than white bread. But when it comes to bread, there really is no wrong answer. For the healthiest avocado toast, try sprouted grain bread, seed bread, or sourdough bread. Make sure you use a thick slice and fry it well. If the slice of bread is too thin or not toasted long enough, the bread may not hold up to the topping.
- Mash the avocado in a bowl
It may seem easier to mash the avocado directly on the toast, which is certainly possible, but we don’t recommend it for several reasons. You can pierce or dip the slice of bread. More importantly, tossing the seasoned avocado into a bowl ensures that those seasonings are evenly distributed, creating a balanced flavor in every bite.
- Don’t avoid spices
Be sure to season the avocado before spreading it on the toast. Start with some salt and freshly ground black pepper, then add a squeeze of lemon juice. Not only does this add acid to bring out the other flavors of the toast, but it also prevents the avocado from oxidizing if you don’t plan on eating it right away. Once the avocado is seasoned, spread it on the toast and finish by adding a drizzle of extra virgin olive oil. And if you want to add some heat, sprinkle crushed red pepper on top.
The Best Toppings and Condiments for Avocado Toast
When choosing toppings and condiments for your avocado toast, the folks at EatingWell think it’s best to keep things simple, as this allows the rich flavor of the creamy avocado to shine through, but the options are truly endless.
- Vegetables: Radishes, cucumbers, tomatoes, microgreens, onions, arugula, fresh herbs;
- Cheese: Burrata, mozzarella, feta, goat cheese, cream cheese, cow cheese, ricotta;
- Protein: Smoked salmon or trout, raw egg, hard-boiled egg, poached egg, scrambled eggs, canned beans, tuna, bacon;
- Spices: Spice mix Everything Bagelscrushed red pepper, chili lime seasoning, coarse sea salt, furikake, hot sauce, hot honey, chili oil, pesto, sauce zhoug.
Tips from the EatingWell test lab
- Would you like the avocado to have more texture to give the snack another dimension? Instead of mashing them, mix diced or sliced avocados with the spices in a bowl before placing them on toast.
- Do you have a stringy avocado? Although this fiber is safe to eat, you can press it through a fine-mesh sieve to remove it.
Nutritional information
- Avocado It is a fruit full of nutrients. Half an avocado contains 7 grams of fiber with known health benefits, from improving gut health to helping with weight management. Avocados are also rich in healthy fats, especially monounsaturated fats. Consuming more unsaturated fat than saturated fat can help reduce the risk of cardiovascular disease. They’re also a good source of potassium, which can lower blood pressure, and B vitamins, which support important body functions and healthy digestion.
- Whole wheat bread It is made from flour that contains all three parts of the grain: the bran, the germ and the endosperm. These ingredients are rich in fiber, B vitamins and other nutrients and increase the nutritional value of the bread.
- One shot extra virgin olive oil Finally, it helps the body better absorb vitamin E from avocados, a fat-soluble vitamin that is also a powerful antioxidant that helps prevent cell damage.
You can find more variations of avocado toast as well as other delicious and healthy recipes on the website Eat well.
The material was translated and edited by Gabriela Dan, editor-in-chief Arta Albă
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