Get ready to crave this delicious breakfast. 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 your metabolism.
Serves 1
Ingredients:
- 1 ripe avocado
- 1-2 slices sourdough bread
- 1 tablespoon olive oil
- 1 tablespoon sesame oil
- 1 tablespoon chili flakes (adjust to your spice preference)
- 1/2 teaspoon ground turmeric
- Juice of 1/2 lemon
- Salt and pepper to taste
- 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 Your Bread:
- While the oil is infusing, toast your bread – I like to toast them in the pan with a little olive oil
- Mash Your Avocado:
- Cut your 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 Your Toast:
- Spread the mashed avocado
- Drizzle with Spicy Chili Oil
- Optional top the toast with a fried or poached egg for added protein
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:
- Eggs
- Avocado
- Sourdough bread
- Extra virgin olive oil
- Sesame oil
- Chili flakes
- Ground turmeric
- Garlic
- Lemon
