Avocado Toast with Sprouts. My avocado toast is a super breakfast made with nutrient dense avocado, sprouts, and olives! A super healthy breakfast to get your day started right, it can even be a lunch, or shared for a snack.
You know how people always say, when you first eat really matters? Well guess what? It is not about WHEN you first eat but rather, WHAT you first eat! So those who are not hungry in the morning, no more forcing down something that you don't even want to eat anyway!
What you first eat is more important than when you first eat.
Our guts are home to not millions, not billions, but trillions of tiny microorganisms. These microorganisms help with everything from digesting food, absorbing key nutrients, and even playing a key role in mood balance! It is extremely important to keep them fed and well nourished, because there are also bad gut bugs that you don't want to feed. Good gut bugs love plant foods that are high in fiber like whole grains, nuts, seeds, vegetables, and fruits.
So let's go back to why what you first eat is more important than when you first eat. The typical American drinks coffee first thing in the morning along with a refined grain like a bagel or a doughnut.. Those highly refined sugars and grains actually feed the bad bacteria in your system. This sets the stage for feeling more anxious and fatigued. In a different situation, when someone eats a slice of whole grain toast with nut butter and fruit, the good bacteria are fed. This helps the good bacteria to dominate and absorb key nutrients to keep you feeling calm and balanced throughout the day.
A super easy and healthy breakfast idea that you can make in under 5 minutes is avocado toast with sprouts!
WHAT IS AVOCADO TOAST AND WHY IS IT SO POPULAR?
Avocado toast, in its most basic form is a mashed avocado on toasted bread. Over the past few years, avocado toast has become incredibly popular. So popular that you can now get avocado toast at dunkin's drive through!! Avocado toast is healthy and yet indulgent with rich creamy avocado. It is also super versatile because avocado toast can be made vegan and gluten free.
IS AVOCADO TOAST HEALTHY?
Yes!! Avocado toast with sprouts is super healthy! And even avocado toast on it's own with no toppings is excellent for your health.
Read below about the ingredients in my sprouted lentil avocado toast.
7 grain bread is made with 7 whole grains. Whole grains are excellent for your health! This is because the whole grain is intact, giving you natural nutrients that are inside the grain. Rather than refined grains, which strips away everything except the starchy center... which is basically sugar after it enters your body.
Avocados are known as one of earth's super foods! They are extremely rich in healthy fats, fiber, and many nutrients that include vitamin K, folate, vitamin C, potassium and more! Avocados also contain many antioxidant and anti-inflammatory properties that have been linked to fighting cancers.
Avocados are a SUPER food!
NOTE: make sure to buy the avocado hard and let it ripen on your counter for a few days to the perfect softness. If you buy soft avocados at the store, you will likely have a lot of bruised and brown spots that you will have to discard.
Extra virgin olive oil has been known for a long time as one of the healthiest fats on earth! Long used in the healthful Mediterranean diet, it boasts many nutritional qualities. The most dominant quality is thanks to its monounsaturated fat content, which greatly helps reduce inflammation in the body.
NOTE: make sure to buy extra virgin olive oil in a dark container. Light can destroy many of its beneficial properties.
Sea salt is the unrefined version of table salt. No bleach or anti-caking agents here. And that is something I will choose every day.
Sprouted lentils are made from lentils that have been soaked and sprouted for a few days. Sprouted beans, seeds, and grains are much easier for your body to digest and absorb. A fun fact is that because sprouts are grown at room temperature, they actually develop their own little microbiome! So that is a boost of the good bacteria for your gut health. You can also use any kind of sprouts in place of sprouted lentils for this recipe. I also love to use alfalfa sprouts.
Other popular sprout ideas: broccoli sprouts, alfalfa sprouts, mung beans, and radish seeds!
Kalamata olives, oh the humble olive. I think people tend to forget that healthy olive oil comes from olives! Olives themselves are a great source of healthy fats. And I love them for the little salty kick they give this toast.
NOTE: You may see that avocados are SUPER high in calories. Don't worry! Calories are not always the most accurate measure of how good/bad something is for you. Avocados are also super high in fiber, which means that not all of those calories are really absorbed. The same goes with other fiber containing ingredients like the 7 grain bread and the lentils.
TIPS FOR MAKING THE BEST AVOCADO TOAST
- Choose your bread wisely. I like to choose a multigrain bread that is high in fiber. Multigrain bread will give you the biggest bang for your buck in terms of health benefits of avocado toast.
- Buy your avocados hard. Soft avocados at the grocery store might have been squeezed by customers and banged around in transit. To avoid bruised brown avocado, buy them hard and let them ripen at room temperature in your kitchen.
- Grow your sprouts at home. This way, you always have fresh nutrient dense sprouts on hand and don't have to worry about the quality of the ones from the grocery store. Plus, it's way cheaper to sprout at home. 🙂
- Don't skimp on the salt and seasoning! Salt and seasoning really brings out the flavor of the avocado! Without it, your avocado toast might taste pretty bland.
Frequently asked questions about avocado toast.
What are other avocado toast topping ideas?
Other avocado toast ideas are: mixed salad greens, red wine vinegar, hummus, sunflower seeds, egg (cooked any way).
Is avocado toast a healthy breakfast?
Yes! Avocado toast is a healthy breakfast. It is even healthy as a lunch or snack!
Is avocado toast bad for weight loss?
Avocado toast is actually excellent for weight loss. Avocado's are rich in fiber, which will curb your appetite and keep you full longer. They also support gut health, which is super important when you are trying to lose weight.
Is avocado toast good for diabetics?
Yes! Avocados are rich in fiber, which can help curb the blood glucose spike. Just make sure you are choosing a hearty whole grain toast.
What is avocado toast seasoning?
The best avocado toast seasoning is actually an everything but the bagel seasoning.
What can I do with alfalfa sprouts?
Alfalfa sprouts are great on toast, sandwiches, and even on top of an egg omelet! If you didn't know, you can easily make alfalfa, broccoli, lentil sprouts, and more right at home!
HOW TO MAKE AVOCADO TOAST WITH SPROUTS
My avocado toast recipe is SO easy to make! It will take you less time than sitting in the drive through line at 7:30 in the morning wondering if you are going to be late.
First, toast 2 slices of bread.
While the bread toasts, cut an avocado out and remove the big seed. Scoop the flesh of the avocado out into a small bowl. Add 1 tablespoon of olive oil and a sea salt on top of the avocado. Use a fork to mash the avocado into a puree.
Spread the mashed avocado on top of the 2 slices of toast.
AVOCADO TOAST TOPPINGS
Finally, top with olives, sprouted, lentils, and some everything seasoning! You can even add a few microgreens if you're feeling fancy and artistic.
WHAT TO DRINK WITH AVOCADO TOAST
There are so many things to drink that pair well with avocado toast! Some of my favorite avocado toast pairings are: matcha green tea latte, dirty matcha latte (most popular drink on my site!), homemade lemonade, a fruit smoothie. You can also go with a classic glass of water nothing beats being hydrated! 🙂
Other healthy breakfast recipes you might like:
If you make this recipe and love it, please be sure to tag your photo #thehintofrosemary on Instagram and leave me a rating in the recipe card!
Avocado Toast with Sprouts
- Toast your 2 slices of bread.
- Meanwhile, mash the avocado flesh in a bowl with the olive oil and pink sea salt.
- Spread the mashed avocado on top of the 2 slices of toast, then top with sliced olives, sprouts, everything but the bagel seasoning, and micro greens.