Just Plain Yummy Avocado Toast

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Just Plain Yummy Avocado Toast


Protein, vitamins K, B vitamins, folate, iron, and fiber enhance baby’s cell, brain, and neural tube development, plus mom’s digestion and iron stores.

Love avocadoes? Enjoy this toast for breakfast, lunch, snack, or dinner! If you don’t have time to mash your avocado, simply slice it and place on top of the bread. Choose the best enriched bread you can find. It should be dense, moist, and as healthy as possible. Gluten free? Use gluten-free bread or rice crackers. For more flavor, you can spread a thin layer of pasteurized goat cheese on the bread before topping it with the avocado.

Makes 2 slices of bread; 2 servings

1 ripe avocado
2 tablespoons fresh lemon or lime juice
1 teaspoon olive oil
Salt and freshly ground pepper
2 slices bakery-quality bread, toasted
1/4 cup pumpkin or sunflower seeds
2 cups baby greens, such as spinach or arugula

Optional toppings

Radishes, thinly sliced
Cucumbers, thinly sliced
Sliced chives and/or fresh herbs
Pomegranate seeds
Chia seeds or flaxseeds
Chopped walnuts

Halve the avocado and remove the pit. Scoop out the flesh into a bowl and mash with the back of a fork to desired consistency. Add the lemon juice, olive oil and season to taste. Spread the avocado mixture on the toasted bread. Top with the seeds, baby greens, and other optional toppings, if desired.

Complete meal ideas

Salad or soup (Gazpacho (without the gas), page 000)
Reduced-fat milk or yogurt
Fresh fruit

Complete meal ideas and tips for diabetes

Use a small piece of bread for the toast
Protein, such as meat, poultry, seafood, eggs, dairy, or plant-based
Salad or soup (Gazpacho (without the gas), page 000)
Reduced-fat milk or unsweetened reduced-fat yogurt, 1 CARB
Fresh fruit, 1 CARB

Approximate nutritional information: 1 avocado toast (without any optional toppings)
Calories: 363 cals; Protein: 11 g; Carbohydrates: 33 g; Fat: 24 g; Fiber: 9 g; Sodium: 172 mg; Vitamin K: 66 mcg; Niacin: 4 mg; Thiamin: .2 mg; Folate: 138 mcg; Copper: .5 mg; Iron: 4 mg; Magnesium: 166 mg; Manganese: 2 mg; Phosphorous: 348 mg; Selenium: 20 mcg; Zinc: 3 mg; 2 CARBS

Source: Eating for Pregnancy: Your Essential Month-by-Month Nutrition Guide and Cookbook