Feb 042015
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Avocado on Toast



‘Mashed Avocado on Toast’ has become a modern classic which can be eaten for breakfast, lunch or a light dinner. Avocados are full of fiber and monounsaturated fat (the good kind of fat which reduces bad LDL cholesterol and promotes a healthier heart). They also help you maintain beautiful skin (see 5 Great Reasons: Eating Avocados Gives You Beautiful Skin). Mashing them onto toast is probably one of the simplest healthy meals to make but, as we all know, the simplest recipes are often the ones where we have to be most fastidious about the quality of our ingredients.


First of all, the avocado has to be perfectly ripe. Without a perfectly ripe avocado, there is no ‘Mashed Avocado on Toast’. You can tell that your avocado is ripe if the skin just gives under light pressure from your thumb. If it is rock hard, keep it aside and check on it every day until it is ready. Avoid an avocado which is too soft because that means it is over-ripe and the texture and flavor will be compromised. There are several varieties of avocado, but I have had the best luck using Hass avocados which have a buttery texture and full flavor.


The bread should be wholegrain, preferably containing some kind of nuts or seeds. I favor a slightly chewy thickly-sliced bread for this recipe, lightly toasted.


A drizzle of extra virgin olive oil is an important ingredient both for adding some extra flavor and for adding some good Omega-3 fat into this dish (this is a different type of fat from an avocado but it also reduces bad LDL cholesterol and promotes a healthier heart).


A sprinkling of crunchy coarse sea salt is imperative. Freshly ground black pepper is optional.


Write your comment below: What is your favorite topping to add onto your ‘Mashed Avocado on Toast’?




(Makes 2 toasts)



1 ripe avocado (preferably a Hass avocado)

2 slices of good bread

1-2 Tbsp extra virgin olive oil

Generous pinch of coarse sea salt

Optional: additional toppings such as freshly ground black pepper, chilli flakes, spring onions, freshly squeezed lime juice, etc



  1. Wash and dry the skin of your avocado. With a small sharp knife, cut the avocado in half lengthwise. Twist to separate the two halves. The seed will stick to one half of the avocado. Remove the seed and discard.
  2. With a fork, mash the avocado in its skin until it is soft and spreadable. Set aside for a few minutes while you toast your bread.
  3. Take two slices of bread and toast them lightly.
  4. When the toasts are ready, place them on a plate and spread a generous layer of avocado on both toasts.
  5. If you plan on cutting your toasts in halves or quarters, now is a good time to do that.
  6. Drizzle with 1-2 Tbsp of extra virgin olive oil
  7. Sprinkle a generous pinch of coarse sea salt on top of the toasts.
  8. Add any additional toppings.
  9. Eat immediately.


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  2 Responses to “Recipe: Mashed Avocado on Toast”

  1. Absolutely love avocado on toast. My fav is to also throw on some canned tuna and pop it on the grill. Was a saviour when I was a broke college kid! :)

    • Hi Nancy, that sounds delicious and super nutritious! I’ve never tried warming avocado on the grill before, so that’s something new I’ve got to try soon. Thanks for the tip!