Avocado Toast on Sourdough Bread

A Nutritious and Delicious Breakfast Classic

A traditional breakfast or brunch choice that is both wholesome and delectable is avocado toast on sourdough bread. This dish is ideal for a healthy start to the day because it is full of beneficial fats from the avocado and has a crunchy, chewy base from the sourdough. In addition to being easy to make, it can be personalised with a wide range of toppings.

Ingredients

• 2 slices of sourdough bread

• 1 ripe avocado

• 1 tsp olive oil (optional)

• Salt and pepper to taste

• A pinch of red pepper flakes (optional)

• Lemon juice (optional)

• Fresh herbs (such as parsley or chives, optional)
  
  

Instructions

1. Toast the sourdough bread slices until golden and crisp.

2. While the bread is toasting, halve and pit the avocado. Scoop the flesh into a bowl.

3. Mash the avocado with a fork, adding a little olive oil for creaminess (optional). Season with salt, pepper, and a squeeze of lemon juice if desired.

4. Once the toast is ready, spread the mashed avocado evenly on top of each slice.

5. Sprinkle with red pepper flakes and fresh herbs for extra flavour and colour, if desired.

6. Serve immediately and enjoy!

Health Advantages

Packed with Good Fats:

Monounsaturated fats, which promote heart health and give you sustained energy, are abundant in avocados.

High in Fibre:

Sourdough and avocado are both high in fibre, which supports gut health and facilitates a healthy digestive system.

Nutrient-Dense:

Rich in vitamins that promote general health, avocados include vitamin K, vitamin E, and several B vitamins.

Low Glycaemic Index:

Sourdough is a better choice for blood sugar stabilisation because it has a lower glycaemic index than other breads.

Customisation Tips

1. For added protein, top with a fried or poached egg.

2. For more taste and variation, top with smoked salmon, fresh tomato slices, or feta cheese.

3. Add a few slices of chilli or drizzle with hot sauce for a burst of heat.

4. If you're trying to avoid gluten, try using sourdough that is gluten-free.

A satisfying nutrient-dense meal that works well for any time of day is avocado toast on sourdough. It's a simple recipe that's full of health benefits and can be readily customised to your taste preferences, making it ideal for a light lunch or a quick breakfast.

FAQs

Q: Can I exclude the olive oil from this recipe?
A: Olive oil is optional, yes. For a lighter version, just mash the avocado with a little lemon juice and spices.

Q: Can I use any type of bread for this recipe?
A: Yes, you can use any type of bread, but sourdough adds a unique flavour and texture. Whole grain, rye, or gluten-free bread are also great alternatives.

Q: Is it possible to prepare this dish in advance?
A: To preserve the bread crispy and fresh, it's ideal to put the toast together right before serving, even if the avocado can be mashed ahead of time.

Author: Gyanisha Gothi, ANutr AfN Registered Associate Nutritionist Gyanisha Gothi is a Registered Associate Nutritionist (ANutr) with a strong scientific background and a passion for turning complex nutrition research into practical, personalised guidance. With an MSc in Clinical and Public Health Nutrition from UCL (Merit), a BSc in Biochemistry, and additional certifications in Food Allergy & Intolerance Training and Good Clinical Practice (NIHR), she brings a well-rounded blend of academic and clinical expertise. Dedicated to evidence-based practice, Gyanisha supports individuals in improving gut health, strengthening metabolic wellbeing, and making sustainable lifestyle changes delivering a warm, client centred approach at Back to Balance.