Smashed Avocado on Toast

Smashed Avocado on Toast with Chilli

Ah, that special moment when you find something good for you that actually tastes nice. As a slave to all things basted in butter and deep fried to oblivion, it’s rare that a “healthy option” provokes anything other than a suspicious side-eye from me. While not 100% skinny-minnie, what I had for brunch this Bank Holiday weekend was packed full of nutrients and had me feeling spritely afterwards, a far cry from that fry-up fugg that comes with crispy pork fat and your weight in carbs before 11am (OMG I love it tho). 

Brunch on the weekend always sounds great. Like, yeahhh I’ll just roll out of bed, open my bountiful fridge and whip up eggs, pancakes, or whatever I have for all the beautiful people in my home. In reality, the need for brunch usually accompanies a hangover, or at least a late night the night before, and you have to be super prepared and full of energy to get it done without killing someone (usually a long suffering other half). That’s where this recipe comes in. It ain’t rocket science. It takes 10 minutes from start to finish and if the ingredients aren’t things you’ve usually got in your fridge and cupboard, it’s a very short shopping list for the day before. 

Smashed Avocado on Toast with Chilli

Smashed Avocado on Toast with Chilli

I always have sourdough in the freezer. It originated because Matt and I can never get through a full loaf before it goes stale, and a back-up stash comes in pretty useful. I buy my sourdough from Leeds Bread Co-op via my neighbourhood coffee shop, and when I get it home, I slice the whole loaf and put half of it in the freezer. You can defrost it in the toaster no trouble, I find it just needs one and a half goes through the defrost setting otherwise you get a cold bit in the middle. It’s great for breadcrumbs too, instead of freezing in slices just blitz in a food processor and freeze in bags. Having a store of crumbs is really handy for dishes like meatballs, fishcakes and mac n cheese – making your weeknight meals so much easier.

To my avocado I add chillies, sunflower seeds and a squeeze of lime. Avocados can be delicious but as is they’re pretty bland, so they take buckets of salt and pepper – perfect for replenishing after a skinful of booze. Personally, I find that spice really helps my hangover so I load up on the hot stuff, sometimes adding a sprinkling of Tabasco too, but you can plus or minus chillies as you see fit. Here’s a bit more info on why this dish is good for you (great for diabetics):

  • Sourdough: easier to digest than normal bread, thanks to lactic acid. Low GI so causes fewer spikes in insulin production.
  • Avocados: monounsaturated oleic acid helps lower cholesterol. Rich in vitamin E, folate, potassium and dietary fibre. Great for skin and hair.
  • Chillies: packed with vitamin C, vitamin A, potassium and also capsaicin which does loads of good stuff, including lower cholesterol.
  • Sunflower Seeds: vitamin E helps cardiovascular health, magnesium helps muscles and nerves stay healthy and, yep you guessed it, sunflower seeds can also help reduce cholesterol levels.
  • Lime: keeps scurvy away like nothing else, also thought to be a “diabetic superfood” thanks to high levels of soluble fibre which helps regulate the bloodstream’s uptake of sugar.

Have I sold it yet? Follow the recipe below for a guilt-free, smug-face-inducing way to start your day.

Smashed Avocado with Chilli on Toast
Serves 2
A simple, healthy breakfast recipe with just a hint of spice.
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Prep Time
10 min
Prep Time
10 min
Ingredients
  1. 2 Large Slices of Sourdough
  2. 2 Avocados
  3. 2 Red Chillis
  4. 1 tbsp Sunflower Seeds
  5. 1 tsp Extra Virgin Olive Oil
  6. 1 tsp Flaked Salt
  7. ½ tsp Black Pepper
  8. 1 Lime
  9. 2 Eggs (optional)
Instructions
  1. Scoop the avocados out of their skins and into a small bowl.
  2. Finely chop your chillies, removing the seeds, and add them to the bowl along with the flaked salt and black pepper.
  3. Put the sourdough in the toaster and while you wait, smash the bowl's contents together lightly with the back of a spoon.
  4. When they pop up, chop each slice of bread in two and drizzle with olive oil.
  5. Spoon a heaped tablespoon of smashed avocado mix onto each half slice and spread out, careful not to obliterate the chunky texture.
  6. Sprinkle with sunflower seeds and douse with lime juice.
  7. Add a poached or fried egg on top if you fancy it.
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Smashed Avocado on Toast with Chilli

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