Home/Food/Week 6: 4-way Avocado Toast (+Keto)

4-way Avocado Toast (+Keto)

One of the biggest food trends of the past couple years has without a doubt been avocado toast. It has been a fan favorite and remained that way because of so many reasons, and just to name a few would be:  1. It is super easy to make, 2. Avocados are incredibly healthy (see below), and 3. It is simply delicious!

These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties. Avocados contain a wide variety of nutrients, including 20 different vitamins and minerals.

Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving:

  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

This is coming with 160 calories, 2 grams of protein, and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food. Avocados do not contain any cholesterol or sodium and are low in saturated fat. This is why they are favored by some experts who believe these substances are harmful, which is a debated topic, however. To learn more about all the great benefits of avocados check out this article by healthline.

SO, having said all that, this recipe can get you started on a healthy meal plan making avocado toast to your liking. With these four recipes, you can definitely get the idea of how to create a fun and delicious breakfast, lunch, or dinner!

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INGREDIENTS

2.5 oz slice of Bread Cheese (or your choice of bread for non-keto)
Desired toppings (optional suggestions below)

Latin Inspired:
1/4 avocado
1 tablespoon chimichurri
3 slices pickled onions
1 radish thinly sliced
1 jalapeno thinly sliced
1/2 tablespoon unsalted butter for frying egg
1 fried egg

Bacon + Goat Cheese:
½ avocado
1 ounce crumbled goat cheese
2 slices cooked bacon crumbled

Everything Bagel with Lox:
1/4 avocado
1 tablespoon cream cheese
1 teaspoon everything bagel seasoning
1 tablespoon capers
1 oz smoked salmon
3 thin slices red onion
1 slice tomato

Classic:
½ avocado sliced
Drizzle olive oil
Flaky sea salt
Pinch red pepper flakes

EVERYTHING BAGEL

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Lox, everything bagel seasoning, red onion, tomato, capers, and a schmear of cream cheese does the trick to make you feel like you’re setting on a park bench in the lower east side of NYC munching on a Russ & Daughters bagel.

LATIN INSPIRED

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For this Latin inspired version we’ve used a little passed ripe avocado so that it mashes well. Top it off with a fried egg seasoned with a bit of salt and pepper, sliced radishes, sliced jalapeño, a drizzle of chimichurri, and a few pickled red onions for one delicious treat.

CLASSIC

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Avocado, olive oil, flaky sea salt, and crushed red pepper flakes keep this version quick, simple, and easy.

GOAT CHEESE & BACON

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This may be my favorite version we’ve done so far. Herbed goat cheese, avocado, and crispy bacon are a match made in heaven.

INSTRUCTIONS

Heat a small cast iron skillet over medium heat. Add the bread cheese or your bread of choice to the skillet and cook 1 minute per side until warmed. Remove the bread cheese from the skillet and top with desired toppings

About the author : 100% Chiropractic

100% Chiropractic is here to support you on your health journey. Reach out to casey@100percentdoc.com for any questions you may have!

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