Buttered toast… a classic breakfast with one jarring downside: the saturated fats. Thus, avocado toast was born, creating a healthy breakfast that tastes great, yet still helps you feel full afterward.
Ingredients
- 1/2 of an avocado
- to taste: salt, pepper, chili powder, garlic salt, oregano
- 4-5 cherry tomatoes
- 1 slice of toast (whole-wheat bread is best)
- 1 egg
Estimated time: 15-20 minutes
Step-by-Step
- Pop your toast in the toaster, or you can butter it and toast it on the stove for several minutes on each side until golden-brown if you want to get fancy 🙂
- Fry an egg on medium-low heat, being sure to keep the lid on the pan! If you want to cut down on butter, use olive oil over vegetable oil because it complements the flavor of the egg well. Feel free to add some mozzarella cheese on top!
- As you’re waiting for your egg to cook, cut an avocado in half and use your knife to remove the pit (for a fancy technique, check out this video). There are many different ways to eat avocado on toast, including dicing and cutting the avocado into slices. I like to mash the avocado in a bowl with a fork.
- Season the avocado well! I like to use salt, pepper, chili powder, and oregano, but anything works!
- Slice your cherry tomatoes length-wise and add them to the avocado. Any sliced vegetable can be added to avocado toast, but the acidity of tomatoes complements the rich fats of the avocado, and the red really stands out as opposed to yellow bell peppers. Additionally, cherry tomatoes have more flavor and less moisture than regular tomatoes, keeping your toast from becoming soggy.
- Plate by covering the toast in your avocado/tomato mixture, and place the egg on top.
- Enjoy!
Bravocado! 
Add to toast. 
Ta-da!
Nutrition: Behind the Scenes
Yes, avocados may not seem like the healthiest fruit, given its rich, creamy texture and richness. However, the fats in an avocado are unsaturated fats, which can help lower bad cholesterol in the blood and decrease your risk for heart disease! According to the Mayo Clinic, they may even help control blood sugar levels. Because a single avocado contains 322 calories, make sure to eat them in moderation – don’t scarf three down every day, as much as you might want to!
Avocados also contain 10g of fiber, which can help normalize bowel movements, according to the Mayo Clinic. Fiber can also help lower cholesterol levels and help you feel full after you eat, helping you reduce empty calorie intake and binge-eating.
The other major component of avocado toast is, well, toast! Try to avoid white breads with white flour, as they have much fewer nutrients than whole grain bread. When buying healthy bread, look for the Whole Grain stamp, or “whole-wheat flour” in the ingredient list. Healthy breads contain many complex carbs, fibers, and proteins!
While you don’t have to, I like to add eggs to my avocado toast as a source of protein, and to make the breakfast more filling. Eggs are a good source of vitamin B2, vitamin D, and zinc, iron, and copper. Feel free to change it up with salmon, bacon, or other meats.
And that’s it! Pretty simple, right? Implementing these simple breakfasts every day can be a game-changer, and make your life that much more intricate and exciting. The mYeBEAT team is happy to keep you up-to-date, entertained, enriched, and safe! Check in on us every week for new content – see you soon!
