Humble, yet sophisticated. This cafe superstar has got to be my all time go-to breakfast option. Simple, quick, delicious and nutritious, what more could you ask for? Here are a few of my favourite variations.
Smashed Avo 3 Ways
Serves: 2 Slices of Toast
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes
ingredients
Simple Smashed Avo
½ large avocado
Salt and pepper, to taste
*try adding 5 cherry tomatoes, halved, to this brekky classic for an additional pop of flavour
Spicy Smashed Avo
½ large avocado
1 squeeze of lemon
1 tsp olive oil
salt & pepper, to taste
8 basil leaves, cut into halves or quarters
½ red chilli, sliced (very) finely
Super Smashed Avo
½ large avocado
1 squeeze of lime (or lemon)
1 tbsp coriander leaves, finely chopped
1 tbsp protein seed mix (combination of hemp seeds, pumpkin seeds, sunflower seeds, buckwheat groats) *you can use whichever seeds you have at home!
1 tbsp nutritional yeast
*try adding 1 tbsp of plant milk to make it creamy, oat milk & coconut milk work best.
method
1. Place your preferred bread into the toaster.
2. While toasting, smash the ½ avocado with a fork on a large flat plate. The more you smash the smoother your avocado will be.
3. Add all the extra ingredients to the smashed avocado and lightly mix together.
4. When your toast is ready, simply add your avo on top.
nutritional information
Simple Smashed Avo
Calories – 134 (561kJ)
Protein – 2g
Carbohydrates – 7.5g
Fat – 10.5g
Spicy Smashed Avo
Calories – 170 (711kJ)
Protein – 2g
Carbohydrates – 8.5g
Fat – 15g
Super Smashed Avo
Calories – 190 (795kJ)
Protein – 8.5g
Carbohydrates – 11g
Fat – 14.5g
Good Mood Food
Nature knows best, and with thanks to mother earth, this delicious fruit contains a brain-loving bundle of nutrients that help put us in a good mood, boost our energy levels and fight fatigue – talk about the ultimate food to kickstart your day! Not only does avocado boast an impressive amount healthy fats our body needs, but it’s unique combination of niacin, folate, potassium, vitamin B5 and C help our brain and nervous system perform at its best.
With research showing healthy fats (like the ones found in avocado) help us absorb essential fat-soluble nutrients (such as vitamin E), reduce the risk of developing Type 2 diabetes, help maintain heart health, and promote healthy skin, we’re going to be lathering this on our toast for a long time to come. Avocados are also said to keep our immune system fighting fit, build bone, aid gut health, and can even get us out of a bad mood. Basically, Avocado makes everything better. Time to get smashing!
Annie Long
FBFM Head Recipe Designer
Annie is a certified nutritionist with a plant-based focus. She believes that eating a diet primarily made of plants is not only beneficial to our bodies, but also for the environment and the animals we share it with. Food is her passion, but when she’s not in the kitchen you’ll find her hanging out with her golden retriever somewhere by the sea!
instagram: @annielonglife