Avocado, Tomato, Lemon Juice, Coariander and Sesame Seeds on Toast

Avocado, Tomato, Lemon Juice, Coariander and Sesame Seeds on Toast

Blood Sugar: 8Servings: 8Preparation Time: 15minMeal Category: Snack
Micronutrients:CalciumVitamin AFolate

Macronutrients per 100g

Energy
161kcal
Sugar
5g
Fat
9g
Fiber
2g
Sat fat
3g
Protein
6g
Carbs
16g
Sodium
240mg

Ingredients

8 slices toasted Wholegrain bread, 4 tbsp Peanut butter, 1 sliced Banana, 100g / 3.5oz sliced Strawberries, 1 mashed Avocado, 1 sliced Tomato, 1 tbsp Lemon juice, 1 tsp Coriander, 1 tbsp Sesame seeds, 100g / 3.5oz Goat’s curd, 30g / 1.05oz Rocket, 50g / 1.75oz halved Cherry tomatoes, 1 sliced Peach, 1 tbsp Extra virgin olive oil, 1 tbsp Balsamic vinegar, 2 tbsp Vegemite, 50g / 1.75oz Wilted spinach, 2 sliced Boiled egg, 30g / 1.05oz Parmesan cheese, 100g / 3.5oz Ricotta cheese, 1 sliced Pear, 1 tbsp Mint leaves, 1 tbsp Honey

Preparation

1. Toast 8 slices of wholegrain bread. 2. Spread 4 tbsp peanut butter on 2 slices of toast. Top with 1 sliced banana and 100g / 3.5oz sliced strawberries. 3. Mash 1 avocado and spread on 2 slices of toast. Top with 1 sliced tomato, 1 tbsp lemon juice, 1 tsp coriander, and 1 tbsp sesame seeds. 4. Spread 100g / 3.5oz goat’s curd on 2 slices of toast. Top with 30g / 1.05oz rocket, 50g / 1.75oz halved cherry tomatoes, 1 sliced peach, 1 tbsp extra virgin olive oil, and 1 tbsp balsamic vinegar. 5. Spread 2 tbsp vegemite on 2 slices of toast. Top with 50g / 1.75oz wilted spinach, 2 sliced boiled eggs, 30g / 1.05oz parmesan cheese, and 1 tbsp lemon juice. 6. Spread 100g / 3.5oz ricotta cheese on 2 slices of toast. Top with 1 sliced pear, 1 tbsp mint leaves, and 1 tbsp honey.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
29% of RDI
Vitamin C
9% of RDI
Omega 3
5% of RDI
Vitamin A
56% of RDI
Calcium
81% of RDI
Folate
34% of RDI

Good to know

Wholegrain or wholemeal bread is recommended for higher fiber content. Sourdough and mixed-grain breads are also good options.

How to Prepare

1. Toast 8 slices of wholegrain bread. 2. Spread 4 tbsp peanut butter on 2 slices of toast. Top with 1 sliced banana and 100g / 3.5oz sliced strawberries. 3. Mash 1 avocado and spread on 2 slices of toast. Top with 1 sliced tomato, 1 tbsp lemon juice, 1 tsp coriander, and 1 tbsp sesame seeds. 4. Spread 100g / 3.5oz goat’s curd on 2 slices of toast. Top with 30g / 1.05oz rocket, 50g / 1.75oz halved cherry tomatoes, 1 sliced peach, 1 tbsp extra virgin olive oil, and 1 tbsp balsamic vinegar. 5. Spread 2 tbsp vegemite on 2 slices of toast. Top with 50g / 1.75oz wilted spinach, 2 sliced boiled eggs, 30g / 1.05oz parmesan cheese, and 1 tbsp lemon juice. 6. Spread 100g / 3.5oz ricotta cheese on 2 slices of toast. Top with 1 sliced pear, 1 tbsp mint leaves, and 1 tbsp honey.

Good to Know

Wholegrain or wholemeal bread is recommended for higher fiber content. Sourdough and mixed-grain breads are also good options.

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