Loaded Breakfast Toast
I came up with this idea one morning when I was scanning the fridge for something to make for breakfast. I had store-bought hummus for dipping veggies in and pickled red onions for taco toppings for dinner one night. So I had a little random assortment of goodies.
I toasted up some whole grain bread, topped it with hummus, sliced avocado, sliced tomatoes, pickled red onions, then sprinkled everything bagel seasoning on top. I was pleasantly surprised how well it came out! What a great way to jump start my morning! The hummus was savory and the pickled red onions added a nice vinegary bite to it. The everything bagel seasoning also adds more flavor. I usually add that to regular avocado toast or season sweet potatoes with it.
Time to breakdown some nutrition with this yummy breakfast…
Whole wheat or whole grain bread provide far more nutrients than your average white bread. White bread is made from flour that has been refined which means it has been stripped of its nutrients and fiber. This is why it is always a far better choice to eat 100% whole wheat or whole grain bread.
The hummus is made from chickpeas which are a great source of protein, fiber, vitamins, and minerals. One cup of chickpeas contains:
269 calories
14.5g of protein
12.5g of fiber
80.4mg of calcium
4.74mg of iron
2.51mg of zinc
These are just to name a few! Here is the link to learn more about the nutritional benefits of chickpeas, click here. Also, due to its calorie count and fiber content it should leave you feeling full.
Avocados are one of my favorite vegetables. They are so versatile and can be added to so many things. They are an excellent source of fiber and contain more fat than carbs…Fat?! Oh no! Not to worry… It's made of monounsaturated fat, which is the good kind! They also contain B vitamins, vitamins C, K, and E, folate, potassium, magnesium, and carotenoids (which are phytonutrients, more on this later!). For more info on the health benefits of avocados, click here.
Next topping, tomatoes! I use to hate them when I was younger but I have grown to love them. They're great to have in salads, made into salsa or sauce, top on tacos and burgers, or just eat them sliced up with salt and pepper! With so many ways to eat them, they’re pretty easy to add to a meal. Tomatoes are a good source of vitamin C and vitamin A. They also contain lycopene. Lycopenes are phytonutrients that belong to the carotenoid group. It gives tomatoes their red color and is a good antioxidant. Lycopenes are also in watermelons, grapefruit, cranberries, and red chili peppers to name a few. For more nutritional facts on tomatoes, click here.
Lastly, let's talk about red onions! Red onions contain a phytonutrient called quercitin that has been shown to fight inflammation and boost the immune system. They also contain manganese, vitamin B6, vitamin C, biotin, and copper. They are good for gut health, bone health, and can reduce the risk of cancer due to their antioxidant components. Click here for more benefits of red onions.
Knowing about the benefits of what we’re putting into our bodies is so beneficial. You pretty much can’t go wrong with any whole food, but I enjoy finding out about all the different vitamins, minerals, and phytonutrients that whole foods contain! What we eat is so much more than just trying to feel full and satisfied. There are so many processes at work when our food is digested. When we consume whole foods, they are broken down into all these amazing things that nourish our cells! Insert science nerd B-). Cells are the basic unit of how we are built and function. It’s so amazing that by consuming plants, we are being built and repaired over and over again by these micro machines which are phytonutrients. I picture them as tiny little fighters that want our bodies to be disease free and functioning at our best! Whole foods also provide our bodies with macronutrients (protein, carbs, and fats) for energy to complete all of our bodily functions and micronutrients (vitamins and minerals) to make sure our bodies are functioning properly. Fascinating!
I keep blabbing about phytonutrients… so what are they? Phytonutrients are compounds that are found in plants. It is estimated that up to 4,000 phytonutrients exist but only a small portion have been studied close. There’s so much more to learn about them! They include different forms and colors, which is why it is important to “eat the rainbow” as they say. Not all plants contain the same phytonutrients so variety is key! Phytonutrients are good for the human body and help to fight disease as well. Quite the little miracle workers! Good references are attached below:
Finally, back to the recipe! For this breakfast toast you can truly add any veggie leftovers you may have in the fridge, or try some new ones! My recipe included:
3 tablespoons hummus (store-bought or homemade)
Half an avocado, sliced
1 tomato, sliced (I used 2 slices and saved the rest for another use)
10 slices of the pickled red onions (see recipe below)*
1/4 teaspoon of everything bagel seasoning
You could use homemade or store bought hummus, you can even mash up some beans to place on top if you don’t have any hummus around. Pile all the ingredients on top of one another and sprinkle about a 1/4 teaspoon of everything bagel seasoning on top.
*For the pickled onions I used a recipe from The No Meat Athlete Cookbook by Matt Frazier and Stepfanie Romine. It was very simple:
2 large red onions, sliced in half and then slice the halves thin
1/4 cup of fresh lime juice
1 tablespoon apple cider vinegar
2 teaspoons salt
1/4 teaspoon sugar
Combine all ingredients and let sit in the fridge for 30 minutes before using. These pickled red onions are good for up to 6 weeks in the fridge. I liked this recipe because it contains only a small amount of sugar.
Hope you enjoy this Loaded Breakfast Toast as much as I did!
