According to Healthlinea 7-ounce (201-gram) avocado provides 322 calories and contains 30 grams of fat, 4 grams of protein, 17 grams of carbs, and 14 grams of fiber.
It’s also rich in essential vitamins and minerals, offering 22% of the daily value (DV) for Vitamin C, 28% for Vitamin E, 35% for Vitamin K, and 20% for riboflavin (B2).
Additionally, it supplies 22% of the DV for niacin (B3), 56% for pantothenic acid (B5), 30% for pyridoxine (B6), and 41% for folate.
Avocado also provides 14% of the DV for magnesium, 21% for potassium, 42% for copper, and 12% for manganese, making it a nutrient-dense food with a wide range of health benefits.
With its rich nutritional profile, avocado, when combined with toast, makes for a highly beneficial snack.
Avocado toast is a nutritious snack that offers a variety of health benefits. Illustration photo by Pexels |
In a feature for Times of Indiachef Rahul Desai shares his recipe for the ultimate avocado toast, combining sourdough bread, a flavorful avocado mix, and cream cheese to create a meal that’s packed with good fats, low carbs, high protein, and fiber.
Step 1: Toast the bread
Preheat your oven to 150 degrees Celsius. Place a slice of sourdough bread on a baking tray, and toast it lightly for about 2 minutes on one side until it turns golden brown.
Step 2: Prepare the avocado mix
Take a whole avocado and mash it coarsely in a bowl. Add chopped tomatoes, onions, a pinch of salt, black pepper, a splash of lemon juice, and some chopped coriander leaves for added flavor.
Step 3: Garnish the toast
Place the toasted bread on a serving plate, spread a layer of cream cheese over it, and top it with the avocado mix. Sprinkle crumbled feta cheese, mixed seeds, and garnish with microgreens.
Add fresh basil leaves and a drizzle of extra virgin olive oil for an added touch of freshness.
Step 4: Optional topping
For an extra boost in nutrition, top the toast with a poached egg and a sprinkle of mixed seeds.
This easy-to-make avocado toast combines creamy textures and fresh flavors, making it a go-to choice for anyone looking to enjoy a filling and healthful snack.
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