A toast to good health: Add wholegrains and avocado

It’s time toast got an upgrade. Bring on the whole grains and avocado.

Step away from unhealthy butter and jams and look toward satisfying flavors and textures. A healthy dose of whole grains and fiber is delicious with the addition of a few healthy and trendy toppings.

The American Heart Association recommends three whole-grain foods a day and whole-grain toast is a good way to add them, said Penny Kris-Etherton, Ph.D., R.D., a nutrition professor at Penn State University and volunteer for the American Heart Association’s Nutrition Committee.

Add creamy avocado, and there is a savory meal or snack waiting for you.

Not only is avocado an easy to use and filling topping, it can also help improve bad cholesterol levels in the overweight and obese, according to the American Heart Association.

For those looking for a lazy meal, a few slices of avocado toast are a perfect option as avocados are eaten raw and can be sliced in a matter of minutes.

There is no doubt that people eat worse when they are lazy, Kris-Etherton said. The way to combat that behavior is to prepare quick, simple and healthy recipes that can be made as soon as a craving hits.

For those who like the sweeter side, Kris-Etherton suggests whole-grain toast with peanut butter and sliced fruit on top.

The following recipes are both restaurant quality and quick to make. Four flavor profiles are featured to suit all taste buds. All recipes can be made with ingredients that are easy to keep in the fridge or pantry.

4 ways to make avocado toast.

It’s time toast got an upgrade. Bring on the whole grains and avocado. Step away from unhealthy butter and jams and look toward satisfying flavors and textures. A healthy dose of whole grains and fiber is delicious with the addition of a few healthy and trendy toppings.

The American Heart Association recommends three whole-grain foods a day and whole-grain toast is a good way to add them, said Penny Kris-Etherton, Ph.D., R.D., a nutrition professor at Penn State University and volunteer for the American Heart Association’s Nutrition Committee.

Add creamy avocado, and there is a savory meal or snack waiting for you.Not only is avocado an easy to use and filling topping, it can also help improve bad cholesterol levels in the overweight and obese, according to the American Heart Association.

For those looking for a lazy meal, a few slices of avocado toast are a perfect option as avocados are eaten raw and can be sliced in a matter of minutes. There is no doubt that people eat worse when they are lazy, Kris-Etherton said. The way to combat that behavior is to prepare quick, simple and healthy recipes that can be made as soon as a craving hits. For those who like the sweeter side, Kris-Etherton suggests whole-grain toast with peanut butter and sliced fruit on top.

The following recipes are both restaurant quality and quick to make. Four flavor profiles are featured to suit all taste buds. All recipes can be made with ingredients that are easy to keep in the fridge or pantry.

Lemon Olive Oil

  • 1-inch-thick slice crusty whole-grain bread, toasted in an ungreased pan
  • ½ avocado, sliced
  • Squeeze of lemon juice
  • 1 Tbs. good quality olive oil (light green in color)
  • Pinch salt-free Italian herb seasoning
  • Pinch pepper

Step 1: Layer avocado on top of toast.

Step 2: Drizzle lemon juice and olive oil on top.

Step 3: Sprinkle herbs and pepper to finish.



Dill Salmon

  • 1-inch-thick slice crusty whole-grain bread, toasted in an ungreased pan
  • ½ avocado, sliced
  • 2 Tbs. flaked poached salmon
  • 1 tsp. fresh chopped dill
  • Drizzle dill Greek yogurt sauce (1/2 cup plain Greek yogurt, 1/8 cup fat-free milk, 1 tsp. fresh chopped dill, 1 tsp. lemon zest, 1 tsp. lemon juice, ¼ tsp. pepper, 1/8 cup fat-free milk)
  • A few pieces thinly sliced cucumber and radish
  • Pinch pepper

Step 1: Layer avocado on top of toast.

Step 2: Place chunks of salmon, cucumber and radish on top of avocado.

Step 3: Drizzle dill Greek yogurt sauce on top.

Step 4: Sprinkle dill and pepper to finish.



Mint Goat Cheese

  • 1-inch-thick slice crusty whole-grain bread, toasted in an ungreased pan
  • ½ avocado, sliced
  • 2 Tbs. soft goat cheese
  • A few leaves fresh mint
  • 2 Tbs. thawed peas
  • 1 Tbs. sliced, roasted almonds
  • Pinch pepper

Step 1: Layer avocado on top of toast.

Step 2: Place chunks of goat cheese on top of avocado.

Step 3: Sprinkle peas and almonds on top.

Step 4: Place mint leaves and sprinkle pepper to finish.



 

Tex-Mex

  • 1-inch-thick slice crusty whole-grain bread, toasted in an ungreased pan
  • ½ avocado, sliced
  • 1 Tbs. drained no salt added canned black beans
  • 1 Tbs. chopped tomato
  • 1 Tbs. fresh chopped cilantro
  • Drizzle Greek yogurt sauce (1/2 cup plain Greek yogurt, 1/8 cup fat-free milk, ¼ tsp. cumin, ¼ tsp. pepper)

Step 1: Layer avocado on top of toast.

Step 2: Sprinkle black beans and tomato on top.

Step 3: Drizzle Greek Yogurt.

Step 4: Sprinkle fresh cilantro to finish.