Description: Healthy, filling toast for your dining table.
Serves: 2
Cooking time: 10 minutes

Ingredients

• Cherry tomatoes – cut in half, 3 pieces or 20g
• Avocado – sliced, ½ medium size or 50g
• Feta cheese – crumbled, 40g
• Ground black pepper – ½ dash
• Extra virgin olive oil – 2 tablespoons
• Bread – 2 slices or cut in half if the bread is large
• Basil leaves – chopped, 5 pieces or 2g

Method

1. Toast the bread.
2. Place the avocados first, then tomato, and feta cheese.
3. Sprinkle basil leaves, then splash olive oil (alternatively, mix with tomato and olive oil in a bowl then pour).
To serve: Sprinkle ground black pepper.

Nutritional Values Per Serving

Kcal	Protein	Fat	Carbs	Fibre	Sugar	Salt	Saturated Fat	Vitamin E	Vitamin B12
256.7	5.5g	22.6g	10.4g	2.8g	1.1g	0.8g	3.6g	1.1mg	0.3μg
12.8%	11.0%	32.2%	4.0%	9.4%	1.3%	12.7%	18.1%	35.2%	22.5%

Nutritional Tips

Avocado is rich in fibre. The main types of fat found in food are saturated fats and unsaturated fats. Avocado and olive oil contain mono-unsaturated fatty acids and salmon contains poly-unsaturated fatty acids (omega-3) which are effective in lowering the risk of coronary heart disease and cholesterol. Therefore, for instance, you may replace pork or bacon for salmon, and sunflower oil for olive oil. Potential benefits of avocado may lower body weight, and improve lipid profile such as increasing HDL (Ledesma R et al. Archives of Medical Research, 1996, 27(4):519-23). Avocado can be added to a variety of dishes such as salad, pasta, sauce (e.g. guacamole), toast, sushi and many more.

100g of Avocado is 160 kcal (according to USDA). Half a piece is about 50g. Avocado is a culinary vegetable but actually fruit botanically. In either case, it would be beneficial to us. Avocado is not the only one that can be a vegetable and fruit. There are others such as pumpkins, squashes, cucumbers, peppers, courgettes, and tomatoes.