This quick avocado toast makes a simple yet satisfying snack--one that keep you full till your next meal. You can also use it as a side dish with lentil salads or soups. And the best thing about this snack (or side dish) is that it is super healthy and you can prepare it on a hungry stomach in 10 minutes.
Avocado toast has become quite ubiquitous around the globe. During my travels, I have seen it frequently popping up on restaurant menus as a healthy snack or side, especially at the airport cafes.
Avocados = healthy fat
Avocados are high in monounsaturated fat, particularly in oleic acid--a healthy fatty acid also found in olive oil. Additionally, avocados are high in water, antioxidants, and fiber. The high fat and fiber content in avocados promotes satiety--meaning it keeps you full for a long time. Avocados are also great for "glowing and healthy" skin. The antioxidants in avocado--carotenoids, vitamin E, and vitamin C--help neutralize the effect of free radicals. One serving of this quick avocado toast offers 16% of total vitamin C--an essential vitamin to build collagen, which is an essential component of skin, responsible for its elasticity and firmness. So, are you on-board to make a quick avocado toast?
A special note for moms
Fixing after-school snack that is healthy sometimes can border the shape of a nightmare. Not with this quick avocado toasts. This is a staple after-school snack at least once or twice a week at my home. If your kids like guacamole, they will love this toast as well.
Let's make the quick avocado toast--step-by-step
Step 1: Start with a good bread. A whole-grain sourdough bread is ideal for this toast. While this is a subject of a different blogpost, the process of making sourdough bread breaks down the wheat gluten, making it easier to digest. You can also choose any other whole-grain bread. Just make sure that it is not full of unhealthy ingredients--hydrogenated (trans) fats, white flour, and chemicals. If you want a really crispy toast, then heat an iron skillet and toast the bread on both sides. Or, you can totally skip this step and use a toaster to toast the bread. (Total Time: 5 minutes)
Step 2: Peel and mash avocado. To scoop out the flesh out of avocado, slice it in half (as shown in the picture below), take the seed out and then score with a knife to scoop out the flesh. Most of avocado's nutrients reside in the dark green area, close to the peel. Mash the avocado flesh and season it with (freshly squeezed) lemon juice, black pepper, and homemade roasted ground cumin. Do this step while making the toast. (Total Time: 5 minutes, in parallel to making the toast)
Step 3: Slice the radish. Radish, another nutrient powerhouse, bring a zesty flavor and crunchy texture to this toast. Season with salt, pepper, and lemon juice. (Total Time: 3 minutes)
Step 4: Bring it all together. Spread a layer of avocado on toasted bread and top it with radish chips. To increase the spice quotient of this quick avocado toast, add a few arugula leaves. (Total Time: 2 minutes).
Meal planning tips
This quick avocado toast is enjoyed best when it's freshly made. Avocado tends to go stale quickly. Since it only takes 10 minutes to make this toast, having all the ingredient at hand can be the best planning tip. Enjoy it as a healthy snack or a side dish with a lentil soup.
Quick Avocado Toast
- 1 avocado (ripe but not overripe)
- 1/2 lemon (~1 tbsp lemon juice)
- 2 pinches freshly ground black pepper (or to taste)
- 1 pinch Homemade roasted ground cumin ( or sub with store-bought cumin powder, optional)
- 2 pinches salt (or to taste)
- 3 red radishes (thinly sliced)
- 4 slices sourdough bread (medium size slices, or any other)
- 1/2 cup arugula (optional)
- Heat a seasoned iron skillet and toast the bread. Keep the heat over medium-low. It takes abut 3-4 minutes for the bread to get toasty on one side. Do keep checking for doneness. Turn once the one side is done. Alternatively, you can skip this step completely and toast the bread in toaster.
- While the bread is getting toasted, peel and deseed the avocado. Add to a bowl and mash with a flat-bottom spoon or spatula. Add one pinch of salt, roasted ground cumin, 1 pinch black pepper, and about 3/4 tbsp lemon juice. Mix well.
- Cut radishes into thin slices. Sprinkle with 1 pinch of salt, 1 pinch of black pepper, and remaining 1/4 tbsp lemon juice.
- Spread the avocado mixture over the toasted bread, top with radish slices and a few arugula leaves (if using). Enjoy it immediately.
Awesome healthy. I was looking for such an option. Thank you dear.