Smashed Avocado on Toast

dsc_2544Following my avocado madness week, I would like to share with you today another breakfast or brunch option with this green superfood that comes straight from down under. It is a favourite amongst hipsters and other animals in Melbourne and Sydney.

It’s not only very easy but it is filling, packed with healthy fats, vitamin C, protein and super tasty.

As important and the filling, is the base. A good quality bread makes all the difference. You can tell if a café is good by the quality of their toast. You would want to avoid those supermarket industrial breads that have no real nutritional properties and are full of preservatives and sugars. A good old fashioned sourdough or a speciality bread like spelt bread but whatever you choose, make sure is wholegrain.

Wholegrain carbs in general have much higher amount of fibre and retain better the properties that white flours have lost. White flour makes your blood sugar levels pike really fast and this is bad news for your pancreas, that needs to secrete insulin to compensate… this is the kind of thing you want to avoid because your pancreas has the capacity to produce only a certain amount of insulin during your lifetime and spending it like this, can mean that you will have a tired pancreas, or age related diabetes.

Don’t forget that we are what we eat!!

Ingredients (for 2)

1 avocado

50 gr. of Feta or low fat Feta cheese (proper feta is made with goat’s milk)

2 to 4 pieces of toast

1 tspn olive oil

Salt & Pepper

Lemon juice


Peel off the avocado, remove the seed and place in a bowl. Crumble the cheese on top keeping a bit aside to decorate for serving. Add a little splash of extra virgin olive oil and a pinch of salt and pepper. Smash it all into a thick coarse paste.

Brush the toasts with olive oil if you want, otherwise just place a full spoon of the mixture on top of the toasted bread forming a think layer and sprinkle with the rest of the cheese. You can decorate with some mint if you wish and serve with a wedge of lemon, and salt & pepper to garnish.

The lemon wedge is really important since the juice is what makes all the flavours come to life in your mouth.

Other just as nice versions of this are: add a poached egg or smoked salmon.

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