Yes, you heard me right. Not only are avocados a healthy alternative to eggs – they are also full of many nutrients and will stay with you all morning long! While I was preparing this simple avocado toast, I noticed that gold medal olympic skater, Tara Lapinsky, included it as a healthy breakfast option during her “ways to stay healthy” segment on the Today show! Here is the video giving her health and fitness tips!
According to CaliforniaAvocado.com a single serving (about 1/3 of a medium sized avocado) contains 80 calories and 8 grams of fat. “They contribute nearly 20 vitamins, minerals and phytonutrients, making it a heart-healthy choice to help meet nutrient needs.” Below is a list of other benefits listed on their website:
NUTRITION FACTS:
- Avocados Are a Heart-Healthy, Nutrient-Dense Superfood: Nutrient-dense foods are those that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories. One-third of a medium avocado (50 g) has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice.
- Contains Good Fats: The avocado is virtually the only fruit that contains heart-healthy monounsaturated fat – good fat!
- Naturally Sodium-, Sugar- and Cholesterol-Free: California Avocados are naturally sodium-, sugar- and cholesterol-free.
- A Unique Fruit: Avocados can act as a “nutrient booster” by helping increase the absorption of fat-soluble nutrients such as vitamins A, D, K and E.
- Great for Babies and Kids:The avocado’s creamy consistency makes it one of the first fresh foods a baby can enjoy.
I was looking for a quick breakfast option that would stay with me all morning and not make me crave sweets all day (like some sweet breakfast cereals do). I tend toward being hypoglycemic so it is important that I start my day with some plant-based protein and fat.
Avocado Toast:
Ingredients: One slice of whole grain bread, one ripe* avocado, lime juice (optional), garlic salt (optional), and nutritional yeast (optional).
- Slice a medium sized avocado in half and scoop out the green flesh (cut out and discard any brown areas). In a small bowl, use a fork to mash the avocado into a spread.
- If desired, add one squirt (about a 1 tsp.) of lime juice. This amplifies the taste and gives it a nice zing. Add a few shakes of garlic salt or sea salt if desired. Stir together to blend flavors.
- Spread the mix onto freshly toasted whole grain bread.
- If desired add sliced tomatoes and sprinkle with nutritional yeast** or “Everything but the Bagel Sesame Seasoning Blend” from Trader Joes (you can make your own using this recipe from the food network).
Tips: *You can tell an avocado is ripe when the skin starts turning black – but it is still firm. For extra nutrition I use **Bragg Nutritional Yeast Seasoning available at Kroger and other grocery stores in the health food or specialty aisle. It is used by vegetarians and vegans to get essential vitamins like B-12 that are hard to get in just plants. It tastes good as a substitute for parmesan cheese. Here are the nutrients in it:
| Iron | 2% |
| Thiamine (B1) | 180% |
| Riboflavin (B2) | 160% |
| Niacin (B3) | 70% |
| Pyridoxine (B6) | 140% |
| Folic Acid | 40% |
| Vitamin B12 | 40% |
| Pantothenic Acid | 30% |
| Zinc | 6% |
| Selenium | 10% |
The Practical Vegan 