Get ready to crave this every morning. This avocado toast is not only delicious, but it’s also packed with superfoods that support your brain health, skin hydration, and digestion. The healthy fats from avocado provide omega-3s, which are anti-inflammatory and heart-healthy, while chili oil adds a flavorful kick and supports metabolism. The addition of fiber from whole grain toast helps with digestion and blood sugar balance.
Ingredients:
- 1 ripe avocado
- 2 slices whole-grain or sourdough bread (or gluten-free bread for a GF option)
- 1 tablespoon olive oil (extra virgin)
- 1 tablespoon sesame oil
- 1 tablespoon chili flakes (adjust to spice preference)
- 1/2 teaspoon ground turmeric (for added anti-inflammatory benefits)
- Juice of 1/2 lemon
- Salt and pepper to taste
- Fresh cilantro or parsley (for garnish)
- Optional: 1 egg (fried or poached) for added protein
Directions:
- Prepare the Spicy Chili Oil:
- In a small pan, combine olive oil, sesame oil, chili flakes, turmeric, and minced garlic. Heat the oil on low heat for 2-3 minutes, stirring occasionally to infuse the oils with the spices.
- Toast the Bread:
- While the oil is infusing, toast your bread slices to your preferred level of crispiness.
- Mash the Avocado:
- Cut the avocado in half, remove the pit, and scoop out the flesh into a small bowl. Mash the avocado with a fork, adding the lemon juice, salt, and pepper to taste.
- Assemble the Toast:
- Spread the mashed avocado generously on each piece of toast.
- Drizzle with Spicy Chili Oil:
- Spoon the spicy chili oil over the avocado toast, making sure to drizzle some turmeric bits for extra flavor.
- Optional Egg:
- If desired, top the toast with a fried or poached egg for added protein.
- Garnish and Serve:
- Garnish with fresh cilantro or parsley, and enjoy!
Nutrient Breakdown (per serving):
Macronutrients (for 1 slice of toast with avocado and chili oil):
- Protein: 4-6g (without egg) / 12-14g (with egg)
- Carbohydrates: 30g (from bread and avocado)
- Fat: 22g (healthy fats from avocado and oils)
- Fiber: 9g (from avocado and whole-grain bread)
- Sugar: 1-2g (natural sugars from avocado and lemon juice)
Micronutrients:
- Vitamin C: 12-20mg (from lemon and avocado)
- Vitamin A: 150-180 IU (from avocado and chili flakes)
- Vitamin E: 3-5mg (from avocado and olive oil)
- Potassium: 500-600mg (from avocado)
- Magnesium: 35-40mg (from avocado and sesame oil)
- Iron: 2-3mg (from avocado and whole-grain bread)
- Calcium: 20-30mg (from sesame oil and avocado)
Grocery List:
- 1 ripe avocado
- Whole-grain or sourdough bread (or gluten-free bread)
- Extra virgin olive oil
- Sesame oil
- Chili flakes
- Ground turmeric
- 1 clove garlic
- 1 lemon
- Salt and pepper
- Fresh cilantro or parsley (for garnish)
- Optional: 1 egg (for frying or poaching)
