Need a healthy habit? Avocado Toast

By Vivian Lee

The Humble Avocado Toast

Avocado toast with a medium or soft boiled egg appeals to my Seussian sensibilities. I am picturing Green Eggs & Ham and substituting it with this heart healthy beauty. Why the obsession with the avocado toast? In its simplicity (and glory), this little meal is raw avocado smeared on perfectly browned toasts topped with a pinch of cracked pepper, seasoning, and a little drizzle of extra virgin olive oil. You can make your avocado toasts even daintier by cutting them into beautifully thin triangular toasts. Want to make an Instagram masterpiece? Amplify the composition of the avocado toast by going the extra gourmand mile.  But before we get ahead of ourselves, let’s talk about why this is the perfect meal or snack.

Nutrient Dense

Avocados are a stone fruit. Yup, that big round stone in the center takes up precious real estate in an otherwise creamy fruit. It’s supposedly the only fruit that contains a healthy dose of MUFA (monounsaturated fatty acids), and not to be confused with that delightful muffaletta — a meat-lovers sandwich of Creole origins.  So I digress!

Avocados (as you probably read or have been told) are nutrient dense fruits and contain nearly 20 vitamins and minerals. You can toss out those vitamin supplements (I guess this is a subject for a future post). Much has been written about the humble avocado. Having read multiple books on nutrition, including Joel Furhman’s The End of Dieting: How to Live for Life, Forks over Knives, and How Not to Die by Michael Greger, there are some obvious conclusions on the benefits of avocado consumption done in moderation. While there is conflicting evidence-based research when it comes to the benefits and limits to avocado consumption, in its natural state not overladen with heavy guacamole (chip n’ dip) situations, it’s safe to say that you are doing your body good by having an avocado toast.

Blue Zone Approved

Dr. Greger on his NutritionFacts.org site validated claims that the avocado has anti-inflammatory effects and research showing that it can actually help to lower cholesterol and triglycerides. If you ever read Blue Zones by Dan Buettner, there is plenty of evidentiary literature that discusses the benefits of extra virgin olive oil as a healthy plant-based oil. A drizzle of that is Blue Zones approved.

If you’re concerned about weightier matters, then go sparingly on the olive oil and don’t overdo your avocado consumption just because of the stated health benefits. Moderation and lowering daily stress are key facilitators of healthier living. With our increasingly sedentary lifestyles and lack of regular daily physical activity, it’s even more critical to be mindful of what we put into our bodies.

The Good Egg

What about the eggs you say? Eggs are a great source of protein (in moderation please). The whites of the egg are said to be a great source of selenium, vitamin D, B6 and B12. And, you can find mineral composition of zinc, iron and copper. Eggs are good for the eyes as they contain lutein and zeaxanthin, which are helpful in combatting macular degeneration. Yep! As we age, our eyesight goes. Eggs are also sources of cholesterol, so don’t go creating a leaning tower of eggs on your toastie.

Avocado Toastie Recipe

Want to make your own avocado toastie? Pick two slices of your favorite toasting bread. I personally love the Udi’s Delicious Soft White (GF) bread for toasting. Set the toaster to a higher setting if you want a perfectly crunchy brown toast.

Make sure the avocado you use is nice and ripe. Slice into thin slices (or you can mash it up with a fork). All depends on your preference. Place the avocado slices on each of the toasts and take half of a boiled egg and place it on top. Then crack some fresh ground black pepper and throw a couple pinches of TJ’s seasoning salt. Drizzle extra virgin olive oil on top, and you’re good to go!

Ingredients

• 2 slices of bread
• 1/2 ripe avocado (thinly sliced)
• Tablespoon of extra virgin olive oil
• Cracked black pepper
• Pinches of Trader Joe’s Seasoning Salt (all-in-one savory mix of granulated onion and garlic, sea salt, paprika, celery seed, nutmeg, and dry mustard)
• 1 boiled egg (soft or medium) optional. Halved for presentation.

BTW, this image was taken at The Press Cafe. But you get the gist. Avocado toasts are easy to make and consume. And if you want to fork out $6 or more, you can get a delicious avocado toast at one of your favorite local haunts.

Enjoy happy, healthy eating!