By: Cara Rosenbloom, R.D.
As the debate between butter vs. margarine rages on, we have a new contender that’s subtly become the new “it thing” for your morning toast. Enter avocado, the vegetable-like fruit that’s filled with good-for-you monounsaturated fat. Spread on your morning toast, it creates a layer of creamy goodness that rivals butter or margarine, but is a whole lot healthier. Let’s compare:
|Per 2 tsp (10 g)||butter||Non-hydrogenated soft margarine||avocado|
|Fat||8 g||8 g||1.5|
|Saturated fat||5.5 g||1 g||0.3|
|Monounsaturated||2 g||3.5 g||1|
|Polyunsaturated||0.5 g||3.5 g||0.2|
With just 16 calories in a 10 g serving, you can put more than 2 teaspoons of avocado on your toast – try three slices for about 70 calories. Bonus: avocado also provides fibre and more vitamins and minerals than butter or margarine, including potassium, folate, and vitamins B6, C, E and K.
Add some protein
Avocado provides a nice base of heart-healthy monounsaturated fat, the same kind that’s found in olive oil. But it lacks protein, which is an essential breakfast nutrient to help provide long-lasting satiation. Start with a layer of mashed avocado, then add one of these options for a quick, balanced and healthy morning meal:
- Sunny-side-up eggs with cracked black pepper
- Greek yogurt and za’atar spice
- Mozzarella, basil and tomato
- Smoked salmon and chives
- Hemp and chia seeds with a squeeze of lemon
- Feta cheese, sliced cucumbers and fresh dill
My kids enjoy avocado toast too! Their favourite toppings are:
- Cheddar cheese and tomato
- Almond butter and banana
- Peaches and goat cheese
- Tuna salad with celery
- Pressed cottage cheese, apple and cinnamon
Enjoy these healthy breakfast toasts and have a wonderful start to your day!