Name: Avocado Mash on Whole-Grain Toast
Ingredients: Ripe Avocados: (2 large, or 3 medium) – The heart of our dish, providing a creamy texture and healthy fats. Ensure they yield slightly to gentle pressure for perfect ripeness.; Whole-Grain Bread: (4 slices) – Choose your favorite whole-grain bread for a nutty flavor and added fiber. Sourdough, multigrain, or whole wheat all work wonderfully.; Fresh Lemon Juice: (1-2 tablespoons) – Brightens the avocado mash, prevents browning, and adds a zesty kick. Freshly squeezed is always best for flavor.; Sea Salt: (To taste) – Enhances the natural flavors of the avocado and other ingredients. A pinch goes a long way.; Black Pepper: (Freshly ground, to taste) – Adds a touch of spice and depth of flavor. Freshly ground pepper offers a more robust aroma.; Red Pepper Flakes (Optional): (Pinch) – For a subtle heat and extra layer of flavor. Adjust the amount to your spice preference.; Extra Virgin Olive Oil (Optional): (Drizzle) – Adds richness and a fruity note. A high-quality olive oil elevates the dish.

Ingredients

Ripe Avocados: (2 large, or 3 medium) – The heart of our dish, providing a creamy texture and healthy fats. Ensure they yield slightly to gentle pressure for perfect ripeness.
Whole-Grain Bread: (4 slices) – Choose your favorite whole-grain bread for a nutty flavor and added fiber. Sourdough, multigrain, or whole wheat all work wonderfully.
Fresh Lemon Juice: (1-2 tablespoons) – Brightens the avocado mash, prevents browning, and adds a zesty kick. Freshly squeezed is always best for flavor.
Sea Salt: (To taste) – Enhances the natural flavors of the avocado and other ingredients. A pinch goes a long way.
Black Pepper: (Freshly ground, to taste) – Adds a touch of spice and depth of flavor. Freshly ground pepper offers a more robust aroma.
Red Pepper Flakes (Optional): (Pinch) – For a subtle heat and extra layer of flavor. Adjust the amount to your spice preference.
Extra Virgin Olive Oil (Optional): (Drizzle) – Adds richness and a fruity note. A high-quality olive oil elevates the dish.

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Instructions

Toast the Bread: Begin by toasting your whole-grain bread slices to your desired level of crispness. You can use a toaster, toaster oven, or even a skillet. The warmth and slight crunch of the toast provide a delightful contrast to the creamy avocado mash. Set the toasted bread aside while you prepare the avocado.
Prepare the Avocado: Carefully cut the avocados in half lengthwise, remove the pits, and scoop out the flesh into a medium-sized bowl. Ensure you are using ripe avocados for the best texture and flavor – they should yield slightly when gently pressed.
Mash the Avocado: Using a fork, gently mash the avocado in the bowl. You can choose to mash it to a completely smooth consistency for a butter-like spread, or leave it slightly chunky for a more rustic texture – personal preference is key here! Don’t over-mash it if you prefer some texture.
Season and Brighten: Squeeze fresh lemon juice over the mashed avocado. This not only adds a vibrant, tangy flavor but also helps to prevent the avocado from browning. Season generously with sea salt and freshly ground black pepper. If you desire a touch of heat, add a pinch of red pepper flakes at this stage. Mix all the ingredients together gently to combine and ensure even distribution of flavors. Taste and adjust seasoning as needed – you might want to add a little more salt, pepper, or lemon juice to achieve your perfect balance.
Assemble and Serve: Spread the prepared avocado mash evenly onto the toasted whole-grain bread slices. You can be generous with the avocado mash – this is the star of the show! If desired, drizzle a touch of extra virgin olive oil over the avocado toast for added richness and flavor. Serve immediately and enjoy the simple yet satisfying goodness of your Avocado Mash on Whole-Grain Toast.

Nutrition

Serving Size: one normal portion
Calories: 450
Fat: 35g