This avocado toast recipe is just another of the delicious, nutritious ways to stack an open-faced sandwich, but to me, the avocados are key. I eat an avocado a day and here’s why: They’re packed with fiber, high in vitamin E, and nutrient-dense. They’re also one of the healthiest fruits ever for heart-health, gut-health, your brain.
Even though I shun a lot of bread and grains, occasionally I crave toast. And especially a homemade sprouted buckwheat bread or crusty sourdough.
But when it comes to stacking toast with a variety of nutrient-dense foods, avocados are key.
And not just because they’re delicious.
One cup of sliced avocado rocks a whopping 10 grams of fiber.
And they’re packed with nutrients:
Avocado Benefits
- Antioxidants.
- Phytochemicals.
- Phenols.
- Flavonoids.
- Carotenoids.
- Beta-carotene.
- Lycopene.
- Sulfur.
- Essential fatty acids.
- Vitamin E.
- Vitamin C.
- Vitamin K.
- Vitamin B6.
- Vitamin D.
- Lecithin.
- Amino acids.
- Riboflavin.
- Thiamine.
- Calcium.
- Niacin.
- Folate.
- Omega 3s.
- Pectin.
- Zinc.
- Iron.
- Pantothenic acid.
- Magnesium.
- Potassium.
- Glutathione.
- Lutein.
And when you stack them with everything from greens and veggies to hummus and sprouts, clearly a win.
This recipe is organic, vegan, and gluten-free.
Avocado Toast Recipe
The number of items you can add to avocado toast and open-faced sandwiches is immense.
Some folks go simple to savor the rich taste of avocado.
Others build several layers stacked with veggies and dip.
Myself, I rock herbs, garlic, sprouts, vegan pesto, nutritional yeast, tofu, on and on.
And I always need a fork.
Here’s the best way to cut an avocado:
Consumers should be advised to use the “nick and peel” method “to obtain the nutrient-rich outer section of the avocado.” The Tufts Health & Nutrition Letter detailed what that means: Cut the avocado in half lengthwise around the seed, rotate a quarter-turn, cut lengthwise again to make quarter-avocado segments, separate the quarters, remove the seed, and, finally, starting from the tip, nick and carefully peel each segment, so as not to lose that nutrient-rich, darkest green flesh immediately under the skin.
This is a summary of ingredients in this recipe (the full recipe card is below):
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Herbs and seasonings.
Avocado Toast & Open-Faced Sandwich
When it comes to avocado toast, here are some tips . . .
Open-Faced Sandwich Ideas
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Greens (spinach, chard, kale, romaine, arugula, etc.).
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Carrots.
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Purple cabbage.
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Tomatoes.
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Cucumbers.
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Red onions.
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Raw garlic.
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Broccoli florets.
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Cauliflower florets.
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Bell peppers (the rainbow).
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Fresh herbs: cilantro, parsley, etc.
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Vegan ‘cheese.’
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Fresh & dried fruits.
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Mushrooms
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Nuts and seeds.
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Artichoke hearts.
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Olives.
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Legumes.
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Extra-firm tofu.
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Nuts and seeds.
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Sweet peas.
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Asparagus.
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Organic tempeh.
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Natto.
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Vegan proteins.
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Legumes.
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Corn kernels.
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Sea veggies.
Notes on Kitchenware
If you haven’t invested yet in high-quality non-toxic kitchenware, it’s well worth it. Properly cared for it lasts a long time and supports health.
You can also recycle glass jars and non-toxic containers from products you already buy and use them as food storage containers—which helps the environment and your wallet.
Look for conscientious packaging (BPA & phthalate free, etc.) that you can reuse.
Avocado Toast Recipe
Another thing that makes this avocado toast recipe so healthy is that avocados boost nutrients in other foods.
According to this report:
Avocados can also boost the absorption of the carotenoid phytonutrients in other vegetables, because carotenoids, such as beta-carotene, are fat soluble. It’s the same with a salad composed of lettuce, spinach, and carrots. With a fat-free dressing, hardly any beta-carotene makes it into your body. Add an avocado, though, and 15 times more beta-carotene ends up circulating throughout the body. Do you have to use a whole avocado? Half an avocado had pretty much the same effect, working just as well as a whole one. Interestingly, avocado consumption may enhance not only the absorption of carotenoids, but also their subsequent conversion inside the body into vitamin A.
Avocado toast rocks breakfast, lunch, dinners, snacks, finger foods, appetizers, the works.
Avocado Toast Recipe
Equipment
- Oven or toaster oven (if you want to melt cheese).
- Food storage container (ceramic, glass).
- Mixing bowl (glass, stainless steel, ceramic, maple, walnut, beech, teak; formaldehyde-free bamboo).
- Flatware (stainless steel, maple, walnut, beech, teak; formaldehyde-free bamboo).
- Cutlery (stainless steel).
- Cutting board (hardwood like maple, walnut, beech, teak; formaldehyde-free bamboo).
- Crockery (ceramic, glass, lead-free porcelain, maple, walnut, beech, teak; formaldehyde-free bamboo, stainless steel, lead & cadmium-free).
Ingredients
- 4 slices organic sprouted whole grain bread or sourdough.
- A perfectly ripe organic avocado or two.
- Vegan mayonnaise and/or your favorite dressing or sauce.
- Unprocessed salt & pepper (Himalayan, Celtic, organic ground).
- Nutritional yeast.
- A variety of organic herbs and spices (your choice).
- Any of the following organic . . .
- Greens such as spinach, chard, kale, romaine, arugula, etc..
- Carrots.
- Purple cabbage.
- Sprouts & microgreens.
- Tomatoes.
- Cucumbers.
- Red onions.
- Raw garlic.
- Broccoli florets.
- Cauliflower florets.
- Bell peppers
- Fresh herbs: cilantro, parsley, etc.
- Vegan ‘cheese.’
- Hummus.
- Fresh & dried fruits.
- Nuts and seeds.
- Pesto.
- Mushrooms
- Artichoke hearts.
- Baba ganoush.
- Olives.
- Legumes.
- Extra-firm tofu.
- Seaweeds.
- Flax.
- Corn kernels.
- Sweet peas.
- Asparagus.
- Organic tempeh, natto, vegan ‘meat’ substitutes like black bean burger patties.
- Legumes
- Vegan ‘cheese.’
Instructions
- Chop and prep all your ingredients.
- Position the bread on a cutting board.
- Spread a layer of vegan mayonnaise and/or your favorite dressing or spread on the bread.
- Season with Celtic, Himalayan, or unprocessed salt, organic pepper, and nutritional yeast.
- Add any spices you prefer.
- Build layers from there, seasoning and drizzling more dressing on each one.
- Top with cherry tomatoes, herbs, garnish, etc.
Notes
Nutrition
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