Avocado Toast with a Twist – Breakfast will never be quite the same again
Avocados – the creamy, delicious, nutrient-bomb. These little green gems are nutritional goldmines. Underneath the tough green exterior lies over 14 minerals; protein, complete, with all 18 essential amino acids; soluble fiber, to trap excess cholesterol and send it out of the system; phytosterols; polyphenols; carotenoids; omega 3s; vitamins B-complex, C, E and K, to name a few.
Interesting enough, did you know that avocados contains the potassium content of two to three bananas? So if you find yourself suffering from frequent mood swings or depression, time to try topping up on the potassium with avocados every morning (as low levels of potassium could affect you psychologically).
Worried about the fat content? Relax. While the fat content of an avocado is roughly 20 percent, they are packed full of the “good” type of fats – monounsaturated fats – not the type that clog your arteries. High in monosaturates (unsaturated fatty acids), the unsaturated oil content of avocados is second only to olives among fruits, and sometimes greater.
What’s more, those with cholesterol problems have more reason to chow down these creamy green gems. According to one study, a diet high in avocados have been proven to help lower total cholesterol and LDL cholesterol (the bad type) whilst increasing the percentage of healthy HDL cholesterol.
So what’s the best way to start your day with avocado? I’ve attempted to create what i believe to be the avocado breakfast masterpiece – tahini on sourdough topped with sliced avocado and a sprinkle of sumac (the twist). The richness of the avocado simply blends harmoniously with the creaminess of the tahini. Bonus: if you have fast hands, this will take you no longer than 10 minutes to make.
INGREDIENTS: (makes 1 serving)
- 1 tablespoon of tahini
- 1 tablespoon of fresh lemon juice
- 1 tablespoon of water
- 1/2 avocado, sliced
- pinch of salt
- pinch of sumac
- slice of sourdough bread, toasted, to serve
1) Combine tahini with lemon juice, water, and pinch of salt. Whisk until well combined.
2) Toast sourdough. Spread tahini generously on toast. Layer the avocado slices on top. Sprinkle with sumac and serve.