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Recipe Category / Snacks and Sandwiches

Avocado toast

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Avocado toast

Method

  • Place a frying pan over high heat and add 2-3 tablespoons of olive oil.
  • Put the sandwich bread slices into the pan and sauté them for 1-2 minutes on both sides, until golden. Remove and set them aside.
  • Peel the avocados and add them into a bowl. Press them well with a fork until they are mashed. 
  • Add the lime juice, salt, pepper, 3 tablespoons of olive oil, and mix.
  • Spread the avocado over the bread slices and set them aside.
  • Place a pot with water and 1-2 tablespoons of the vinegar over medium heat and let it simmer.
  • Divide the vinegar among 2 bowls and put an egg in each one.
  • Swirl the water of the pot to make a whirlpool and put one of the eggs in. Once it gets its shape, add the second egg. Cook them for 2-3 minutes, then remove them and transfer to paper towels.
  • Place the eggs over the avocado and add salt, pepper, the cherry tomatoes cut in half, coriander, and 1 tablespoon of olive oil.
  • Serve with lime slices and finely chopped chili pepper.
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Nutritional
Chart

Nutrition information per portion

845
Calories (kcal)
42 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

75.0
Total Fat (g)
107 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

14.0
Saturated Fat (g)
70 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

21.0
Total Carbs (g)
8 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.4
Sugars (g)
4 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

15.0
Protein (g)
30 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

8.6
Fibre (g)
34 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.95
Sodium (g)
16 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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