Food for the Soul - Recipes from the Heart

4 Way Avocado Toast

A mashed avocado on a slice of bread has always been a favorite either for a on-the- go breakfast or a quick snack between classes. Avocados are cram packed full of nutrients such as vitamin E, K, B6, C, which help play a role as an important anti-inflammatory. Avocados are also a great source of a variety of unsaturated fatty acids, which is great for your heart; some of the reasons deeming avocados one of the healthiest foods in the world. Today we present avocado toast that are a bit more on the gourmet and creative side. Best part is, there is no measurements, just as much or little, as you want; something to get those creative juices flowing to where you can come up with your own style of avocado toast. Lets start with the base of the avocado toast, the bread. You can use your favorite brand of bread, but for those who have gluten intolerances, like us, here are a few of our go-to brands. If you are vegan, the bread we use is from Unrefined Bakery located in Frisco, Dallas, or Rockwall. Unrefined bakery is a gluten-free, soy-free, all-natural, and organic bakery that has 5-grain bread that is vegan. Otherwise, most gluten-free breads contain eggs. The two best brands, in our opinion, are Canyon Bakehouse, Rudi’s and Udi’s, these brands can be bought at natural grocery stores like sprouts, whole foods, and natural grocers. Each piece of toast has ¼ an avocado (we make 2 pieces so you can evenly divide half an avocado). All toast are salted and peppered to taste.


Avocado Toast #1- Caprese

What you need: Basil, Tomato, Avocado, and Balsamic Vinegar

What to do: Mash the avocado on the toast and pile on tomato, basil and drizzle with balsamic vinegar, simple!


Avocado Toast #2- Fire Roasted Veggies

What you need: Bell Pepper (whichever color is your favorite, or all of them, extra colorful!), Purple Onion, and Mushrooms.

What to do:

Gas range: cut large quarter piece of bell pepper and onion, lay peppers and onion directly on the flame until they have a nice dark char (use tongs to be safe!). Take the charred veggies off the fire and slice in long strips (julienne). Sautee mushrooms with just enough olive oil to coat the pan (~1/2 Tblsp). Once the mushrooms are almost cooked add the charred veggies to the mushroom mix. Lightly salt and pepper the veggies.  

Electric range: You can still get the same char for the veggies without the need of a fire. Add just enough olive oil to the pan to coat (~1/2 Tblsp), too much oil won’t allow the veggies to blacken. Add sliced (julienne) peppers and onion to the pan, turn the heat on medium high and let the veggies sit. You do not want to stir them too much so that the can get a good black roasted color. Once the peppers and onions are blackened, add the mushrooms and sauté to finish off, lightly add salt and pepper.

Add veggies on top of your avocado toast, and done.


Avocado Toast #3- Black Bean Corn Fiesta

What you need: Can of Black Beans, Can of Corn, Jalapeno, Cherry Tomatoes, Cilantro

What to do: Chop tomatoes, jalapenos, and cilantro, mix all ingredients into bowl to make a black bean corn salsa. Add salsa on top of the avocado toast.


Avocado Toast #4- Mediterranean

What you need: Hummus, Kalamata Olives (or your favorite type of olive), Sundried Tomatoes

What to do: Chop olives and sundried tomatoes spread a layer of humus and add mashed avocado on top. OR you can make a sandwich and add hummus on one piece of bread, and avocado on the other.  Top with sun dried tomatoes and olives. I hope this helped to expand your easy morning breakfast or midday snack while packing a punch of nutrients! Good luck in your culinary expansion!


-Michi and Melissa