Spicy avocado toast. David Bachar

From Spicy to Chocolatey: Perfect Avocado Toast, Five Ways

Healthy vegan versions of avocado toast

The combination of toasted bread and avocado is so ordinary that you can’t help but wonder – how could such a simple food become such a global phenomenon? Maybe it’s just because of this simplicity, not in spite of it, that avocado toast has become so popular in recent years.

Often, avocado toast is linked to healthy eating, whether that’s trendy or not, and can easily be found in popular cafes around the world. Gwyneth Paltrow, actor, health guru and celebrity (not necessarily in that order of importance) has often mentioned avocado toast in her cookbooks (“It’s All Good” and “It’s All Easy”), and says she eats it frequently. She explained: “It’s the holy trinity of Vegenaise, avocado and salt that makes this like a favorite pair of jeans — so reliable and easy and always just what you want.”

Avocado toast isn’t always a vegan food (when it includes eggs, for example), and isn’t necessarily healthy (it can easily be sinful if served in a brioche with loads of butter, for example). This time we’ll go for healthy versions. To be more precise, six healthy vegan recipes for avocado toast, from sweet and chocolaty to Mexican-style spicy to one rich in protein for after a workout – or for no special reason.

David Bachar

Sweet avocado toast

A chocolate-avocado spread is a healthy, natural and creative replacement for commercial chocolate spreads. It’s rich in antioxidants from the cocoa, and beneficial fats from the avocado.

Ingredients:

1 slice of bread, toasted

1/2 ripe avocado

1 1/2 tbsp. unsweetened cocoa powder

2 1/2 tbsp. pure maple syrup or 1 1/2 Medjool dates

a handful of roasted coconut flakes

a handful of chia seeds

Preparation:

With a hand blender or food processor, mix all ingredients except coconut and chia seeds. Spread the sweet avocado paste over the toast and sprinkle the coconut and chia seeds over it.

David Bachar

Spicy avocado toast

Cayenne pepper is an ingredient you should have in the kitchen – it warms and stimulates the lymphatic system and together with avocado creates a spread that’s pampering, healthy and mischievous. Add broccoli sprouts, which fight cancer.

Ingredients:

1 slice of bread, toasted 

1/2 avocado

juice of 1/3 lemon

pinch of Himalaya salt

1 spicy green pepper, finely chopped

pinch of Cayenne pepper

a handful of broccoli or mustard sprouts

3-4 slices of daikon or radish

Preparation:

Slice the unpeeled avocado lengthwise with a long, sharp knife, then slice the flesh into lengthwise and widthwise strips to form cubes. With a teaspoon, remove the cubes and place them in a bowl.

Add the lemon juice, salt, hot pepper and Cayenne to the avocado cubes, and mix gently.

Pile the avocado cube mixture onto a piece of bread, decorate with the broccoli or mustard sprouts and scatter slices of daikon or radish. If you like, squeeze a little more lemon juice over it, and serve.

David Bachar

Spicy Mexican-style avocado toast

Imagine the toast is a tortilla and you have a modern take on classic avocado toast, made with guacamole.

Ingredients:

1 slice of bread, toasted

1/2 avocado

1/2 lime

4-5 sprigs coriander, finely chopped

2 cherry tomatoes, quartered

1/4 red onion, finely chopped

pinch of Cayenne pepper

1/4 tsp. Atlantic sea salt

Preparation:

In a bowl, mash the avocado coarsely with a fork.

Add the chopped onion, cherry tomatoes, coriander, lime, Cayenne and salt.

Pile the avocado spread onto a slice of bread, decorate with coriander leaves and squeeze a little lime juice over it.

David Bachar

Avocado curry toast

This concoction has been called a disease-preventing sandwich, Mother Nature’s antibiotic, and the hipster’s antiobiotic). It combines turmeric, shitake mushrooms and ginger, which work together to combat inflammation and remove toxins.

Ingredients:

1 slice of bread, toasted

1/2 avocado

1/2 tsp. ground turmeric

1 cm. slice of ginger

pinch of ground black pepper

2-3 Swiss chard leaves

4-5 sliced shitake mushrooms

1 garlic clove (optional)

coconut oil

Preparation:

With a hand blender, grind the avocado, ginger, turmeric and black pepper into a paste and spread it on the bread.

Heat a bit of coconut oil in a skillet and stir-fry the Swiss chard, mushrooms and garlic for a few minutes. Remove from heat, pile onto the toast spread with avocado paste, and serve.

Protein-rich avocado toast

Ingredients:

1 slice of bread, toasted

1/2 avocado

2 tbsp. cooked black beans

1 cup spinach leaves

1/2 tsp. hemp seeds

pinch of Himalaya salt

Preparation:

(To cook black beans, rinse and sort them, soak in water for about 10 hours and cook in unsalted water to cover until they soften. Remove from heat and cool.)

In a skillet, steam the spinach with a little olive oil.

Peel the avocado, cut in half and place on the toast.

Scatter the black beans over the avocado, add the spinach, and scatter hemp seeds and Himalaya salt over everything.

Udi Sahar is a naturopath and herbalist (CI.H, N.D.) owner of Urban Shaman, whose main activity is programs for detoxification and vegan and organic food.

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