Avocado and tomato toast is a nutritious and flavorful dish perfect for breakfast or a light meal. This vibrant toast combines creamy avocados, sweet cherry tomatoes, and a drizzle of olive oil and balsamic vinegar, offering a delightful taste experience. Packed with essential nutrients, avocados are rich in heart-healthy monounsaturated fats, vitamins C, E, K, and potassium, while tomatoes provide vitamins A and C, potassium, and antioxidants like lycopene. This easy-to-make recipe is ideal for those seeking a satisfying meal that supports overall health and well-being, making it a popular choice for health-conscious individuals.
Ingredients:
- 2 ripe avocados
- 4 slices whole grain bread
- 1 cup cherry tomatoes, halved
- 1 tablespoon olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
- Fresh basil leaves for garnish
Instructions:
1. Toast the whole grain bread slices.
2. While the bread is toasting, mash the avocados in a small bowl.
3. In another bowl, mix cherry tomatoes, olive oil, balsamic vinegar, salt, and pepper.
4. Spread mashed avocado on each toast slice.
5. Top with the cherry tomato mixture.
6. Garnish with fresh basil leaves and serve immediately.
Nutrition Value:
1. Avocados (2 ripe avocados):
- Calories: Approximately 240 kcal
- Carbohydrates: 12 grams
- Protein: 3 grams
- Fat: 22 grams (mostly healthy monounsaturated fats)
- Sodium: 10 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamins C, E, K, and B vitamins (especially B6 and folate)
- Minerals: Contains potassium, magnesium, and small amounts of zinc, iron, and manganese
- Nutritional Benefits: Avocados are known for their heart-healthy fats, which can help reduce cholesterol levels. They are also packed with fiber, which aids in digestion and helps maintain stable blood sugar levels.
2. Whole Grain Bread (4 slices):
- Calories: Approximately 320 kcal
- Carbohydrates: 60 grams
- Protein: 12 grams
- Fat: 4 grams (mostly unsaturated fats)
- Sodium: 480 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains B vitamins (especially B1, B2, B3, B6) and traces of vitamin E
- Minerals: Good source of iron, magnesium, and phosphorus
- Nutritional Benefits: Whole grain bread provides complex carbohydrates, which offer sustained energy. It also contains fiber that aids digestion and can help lower cholesterol levels.
3. Cherry Tomatoes (1 cup, halved):
- Calories: Approximately 27 kcal
- Carbohydrates: 5 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 7 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C, vitamin A, and vitamin K
- Minerals: Contains potassium and small amounts of calcium and iron
- Nutritional Benefits: Cherry tomatoes are low in calories and rich in antioxidants like lycopene, which may help reduce the risk of chronic diseases. They also contribute to hydration and provide essential vitamins and minerals.
4. Olive Oil (1 tablespoon):
- Calories: Approximately 120 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams (mostly monounsaturated fats)
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains vitamin E and traces of vitamin K
- Minerals: Good source of antioxidants and phytonutrients
- Nutritional Benefits: Olive oil is known for its heart-healthy monounsaturated fats, which can help lower bad cholesterol levels (LDL) and reduce the risk of heart disease. It also provides antioxidants that protect cells from damage.
5. Balsamic Vinegar (1 tablespoon):
- Calories: Approximately 14 kcal
- Carbohydrates: 3 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin C and vitamin B6
- Minerals: Low in minerals, but may contain traces of calcium, iron, and magnesium
- Nutritional Benefits: Balsamic vinegar adds flavor without significant calories and offers antioxidants that can help fight inflammation and improve digestion.
6. Salt and Pepper (to taste):
- Calories: 0 kcal
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies depending on amount used (typically 0-500 milligrams)
- Cholesterol: 0 milligrams
- Vitamins: No significant vitamins
- Minerals: Provides sodium, which is essential in small amounts for nerve and muscle function
- Nutritional Benefits: While salt enhances flavor, it should be used in moderation. Pepper adds a spicy kick and contains small amounts of antioxidants.
7. Fresh Basil Leaves (for garnish):
- Calories: Approximately 1 kcal (per leaf)
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin K, vitamin A, and vitamin C
- Minerals: Contains calcium, potassium, and magnesium
- Nutritional Benefits: Basil leaves add freshness and flavor to dishes. They are rich in antioxidants and essential nutrients that support overall health, including immune function and bone health.
Chef Culinary Creationss
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