Wake Up With A Healthier Spread

Green Toast

March 25, 2013   30 Comments

Guess what I didn't use on my toast this morning?

Butter! Yes, I left the butter in the fridge and grabbed a ripe avocado off my counter and spread some of this luscious fruit on my toast.

Toast with butter is heavenly (I agree) but so is avocado toast. You can avoid that "animal fat" which isn't good for your heart and you will use ZERO animal products with this snack.

And, avocados have been shown to REDUCE cholesterol levels and they have a lot of fiber. Your heart will thank you - and you are making a "green choice".

I know dieters are concerned about the amount of fat in an avocado, but once you hold the chips, nacho cheese, and sour cream, avocados are low in calorie :)

Actually, the nutritional bang for your calorie consumption is worth it for avocados and if you combine it with a 100% whole grain toast - you have a killer snack.

See this article on toast: How To Pick Healthy Bread - A Toast to Toast

It can be difficult to find an inexpensive and delicious avocado. I buy them when they are about $1 each because I have found if I pay $3 for an avocado it tastes terrible. I believe the $1 price indicates that they are in season and here that season starts in February.

To keep an avocado from turning brown, just leave the pit in the avocado when you store it.

I like to add a little salt or a squirt of lemon (if I have it) to my avocado toast. You can also layer a tomato or other sandwich stuff for a truly luxurious snack.

Kids also seem to really love avocado on their toast. Call it "green" toast and you have an instant hit (green eggs, green ham, green toast...).

What is your favorite use for avocados?

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Avocado Toast Recipe

(serves 1)

1/4 ripe avocado
1 slice 100% whole grain toast
salt to taste

Spread avocado on toast. Salt to taste and enjoy!

150 calories, 8.3 g fat, 15.9 g carbohydrates, 2.5 g protein, 6.3 g fiber, 136 mg sodium, 4 Points+

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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30 Comments:

My daughter came over yesterday and had this with some tuna on top. Love avocados.

on March 25, 2013

We put avocado on BLTs and grilled chicken sandwiches.

on March 25, 2013

Avacado: on a spoon, toast,tuna, taco. Salad, it really doesn't matter always a good idea.

on March 25, 2013

Want to use avocados, buy as a household of one, my problem with avocados is how do you store them when cut and you don't use it up. They never look appetizing the second day.

on March 25, 2013

Guess I spoke too soon - I'll try the 'leave the pit in' idea.

on March 25, 2013

Linda store with the pit in place and wrap tightly in plastic wrap. Also you can brush some lemon juice on it.

on March 25, 2013

Avocados are like bananas as far as deterioration rate. I've never had luck keeping them past the moment unless either in the half shell w/pit or mashed with lemon juice. Even that doesn't last long enough! I love avocados halved with a spoon of salsa, wish they weren't so expensive!

on March 25, 2013

I love avocado on toast, but I also want to give a huge shout-out to coconut oil on toast! I've found that if I'm craving buttered toast, coconut oil is just the thing. And there is so much research coming out now showing that it's super healthy and even helps you lose weight. So if you like coconut, try that one too!!! I also use it to make grilled cheese.

on March 25, 2013

at eat this at least twice a week, easy and good.
toasted Ezekiel sprouted 100% whole grain bread, tsometimes with a vegan mayo, half of an avocado sliced ( leave other half for next day in peel in air tight container,I will have to try leaving the pit in ) slice tomato, then toasted raw almond slices. Sometimes I add spinach, or lettuce.

on March 25, 2013

Grass-fed butter actually IS good for your heart! I suggest you read Why Butter Is Better from the Weston A. Price Foundation: http://www.westonaprice.org/food-features/why-butter-is-bet…
I personally can't stand avocados, but I'm glad I can still have heart-healthy good fats in the form or real, grass-fed butter.

on March 25, 2013

Grass-fed butter actually IS good for your heart. I suggest you read "Why Butter Is Better" by the Weston A. Price Foundation: http://www.westonaprice.org/food-features/why-butter-is-bet…
I personally can't stand avocados, but I'm glad I can still get heart-healthy good fats in the form of real, grass-fed butter.

on March 25, 2013

one of my favorite breakfasts is toasted Ezekiel Sprouted bread with avocado, sliced tomato, spinach and a poached egg!

on March 25, 2013

looks wonderful! i hope that isn't a paper plate your toast is sitting on:)

on March 25, 2013

Grass-fed butter actually IS heart-healthy! I suggest you read "Why Butter is Better" by the Weston A. Price Foundation: http://www.westonaprice.org/food-features/why-butter-is-bet…
I personally can't stand avocados, but I'm glad I can use real, grass-fed butter.

on March 25, 2013

I love avocado on toast. I usually sprinkle mine with a little garlic powder to make give my morning a little savory kick.

on March 25, 2013

@Diana - that is a real plate.

on March 25, 2013

I do this all the time! Good job spreading the word! I also add scrambled eggs on top too! YUM!

on March 25, 2013

I LOVE AVOCADOS!! I eat it every chance I get.

on March 25, 2013

I put avocado in our salad every night. Read it has enough fiber for the day in one avocado - or something like that. If it turns brown in the refrigerator by the next day, just cut it off - eating it brown on top doesn't bother me. We always leave the pit in and coat with lemon juice, but it still turns brown -doesn't change the taste.

on March 25, 2013

Yum! I am so hungry today !! I ate breakfast, had latte, had a banana .. still hungry :-P

Monica.

on March 25, 2013

you can freeze avocado's if you need to. I also freeze banana's all the time!...good for baking or a quick blender smoothie.

on March 25, 2013

I wish I liked avocado (and carrots and tomatoes), but I just can't get into it despite giving it a try every so often. Blech. :(

on March 25, 2013

Avocado on toast with pepper.... grew up eating this YUM!

on March 25, 2013

Avocados are great plain and we love them sliced on burgers and turkey burgers. They real add flavor and I can skip all the condiments

on March 26, 2013

Do you freeze the whole fruit right after you buy it? Or wait til it's ripe, then freeze it? Or do you scrape out the flesh THEN freeze it? Same question for bananas. Where I live, no one I know freezes any kind of fruit. So please enlighten me. And how do you use avocado in baking? Thanks!

on March 26, 2013

After reading what you had for breakfast, I was wanting something before I went to bed, so I had the same thing....and it tasted pretty good....I would never have thought of that...thanks :)

on March 26, 2013

My hubby makes an avocado spinach chocolate smoothie! 1 avocado, handful spinach leaves, 2 heaping Tbsp raw non-alkali cocoa, 2 cups almond milk, plus organic Stevia, cinnamon, and mint to taste. Yum! Adapted from Joe Cross' Juice Re-Boot.

on March 26, 2013

The worse thing about the breakfast you describe is the toast. I searched on your blog for a mention of Gary Taubes' book "Good Calories, Bad Calories" but didn't see one. "Wheat Belly" by Dr. William Davis is another important book.

Fat doesn't make you fat. Carbohydrates do. Especially the ones from processed foods.

Keep up the good work. Reading labels is critical. But eating real food (one ingredient) is a key to health and healthy weight loss.

You are on the right track, Snack Girl, but

on April 4, 2013

Nice site and great recipes. Keep up the great work. I recently found a really cool, healthy cookbook with healthy breakfast, lunch, dinner and snacks which I reviewed here at http://dietandsugar.com/100-healthy-eating-recipes-that-wil…
I found this to be one of the best recipe books around which tackles head on, the problem people have in identifying the right food to eat for healthier lifestyles.

on April 9, 2013

Here in Mexico we put some lime/ lemon drops to prevent ti from becoming brown and unpleasant, you can also wrap it with some plastic wrapping and when using it again just cut the "brownish" part the rest would be green (also we leave the pit).

on July 10, 2013


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