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How to Make Avocado Toast for Beginners

Want to know how to make avocado toast? It’s one of the easiest, healthiest meals you can make in under 5 minutes!

Avocado toast isn’t just a trendy dish. It’s easy to make and hits the spot any time of day—as a meal or as a snack. Hearty, satisfying, and a good source of healthy fats, it’s no wonder avocado toast has made its way into so many home kitchens and café menus. Avocado toast is one of those “blank canvas” sorts of meals. It can be as simple or sophisticated as you’d like!

Try a simple recipe—using your favourite Silver Hills Bakery (toasted) bread, mashed avocado lemon juice, and salt. It’s ready in 1-2-3 and packed with nutrition to help get you through any hurdle in your day. Energize your mornings with a simple, healthy, avocado toast breakfast. Make it a quick, nutritious lunch. Try it as a speedy snack. Or dress it up and turn it into dinner. Scroll down to the bottom of this page for the full recipe.

Or if you’re feeling something fresh that will tantalize your tastebuds, (yet still simple to make), try our Pickled Radish Avocado Toast recipe. There are countless ways to customize your avocado toast. For a dish that’s more filling, try bagel avocado toast. Simply substitute your toasted bread for a Silver Hills Bakery Sprouted Power Bagel. The world of avocado toast is your (plant-based) oyster!

How to Pick the Perfect Avocado

Avocados are awesome but finding the perfect one can be a challenge—not to mention how quickly a ripe avocado can become overripe. Generally, you can tell the ripeness of the avocado from the look and feel of it. A ripe, ready to eat, avocado has a little give to it when firm—but gentle—pressure is applied to the skin. They are likely to be darker in colour (not-yet-ripe avocados are more green). The key tell is in the feel, it should feel lightly soft but not mushy. A soft, ripe avocado is ready to eat that day.

Another hack for picking the perfect avocado is the stem trick. Simply peel back the small stem cap on the top of the fruit. If the stem comes off easily and you see green, it’s good to eat. If the stem is fussy and won’t come off, it’s not yet ripe.

If all the avocados in your local produce section are hard, ripen them on your kitchen counter. Once they’re soft, pop them in the fridge to extend their perfectly ripe life an extra day or two. And if you decide to use half the avocado now and half later, there are many ways you can delay the browning process. Leave the pit in the half you don’t use and tightly wrap it. Then, store in an airtight container and place it back in the fridge. The remaining half should last another day or two.

Avocado Safety First!

Although this meal is simple and easy to make, it’s important to always practice safety in the kitchen. Kitchen accidents from trying to remove avocado pits are so common, they’ve earned their own nickname in many hospitals—avocado hand. When preparing the avocado, do not attempt to remove the pit with a knife while holding the avocado in your palm. Instead, cut the avocado in half, turn it on its side, and remove the pit with your fingers out of the way.

Make Sure You Have the Right Tools for the Job

Avocado tools may seem gimmicky, but like a grapefruit knife, they can be surprisingly useful if you eat it often enough. Luckily, avocado tools are affordable, don’t take up a lot of space in your drawer, and keep the process of meal assembly safe!

Is Avocado Toast Good for You?

Avocado toast is an incredibly nutrient dense and satisfying meal—especially when you pair avocado with the goodness of sprouted whole grain bread! Avocados are packed with nutrition! A 50 gram serving (about 1/3 of a medium avocado) includes over 3 grams of fibre (11% of your recommended daily value), and is a good source of vitamins and minerals including folate, vitamin B5, vitamin K, and copper1, as well as phytochemicals such as lutein, phenolic antioxidants, and phytosterols2

Yes, avocados are a source of fat—but it’s the good kind! A serving of avocado has 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat. Public health organizations around the world (including the WHO, American Heart Association, USDA MyPlate3, and Canada’s Food Guide4) recommend replacing saturated and trans fats with heart-healthy mono- and polyunsaturated fats to reduce the risk of cardiovascular disease.1

Avocados are Part of a Healthy Diet

Nutrients aside, science shows there are more healthy reasons to eat avocados! People who eat avocados tend to have significantly higher intakes of vegetables and fruit, improved overall diet quality (including increased dietary fibre intake), and lower intake of added sugars2. And they tend to have lower body weight, body mass index (BMI), and waist circumference compared with people who don’t eat the delicious green fruit. Why? Research suggests including avocados may increase satiety (the feeling of satisfaction and fullness after you eat) and reduce hunger when included in meals1. What’s not to like about that?

Easy 3-Ingredient Avocado Toast on Sprouted Whole Grain Bread

This simple smashed avocado toast really is a go-to quick and healthy meal for whenever hunger strikes in your family. With so many ways to make and customize to your taste preferences, avocado toast is an easy meal idea that can be a staple in every healthy household.

Ingredients
  • 1 – 2 slices Squirrelly Bread™ (or your favourite Silver Hills Bakery sprouted whole grain bread), toasted
  • ½ lemon, juiced (or 1 Tbsp lemon juice)
  • ½ tsp salt
  • 1 ripe avocado, mashed
Instructions:
  1. Toast your Silver Hills Bakery bread
  2. While your toast is toasting, remove the avocado from its skin and mash with a fork in a small bowl.
  3. Add salt and lemon juice, then mix together.
  4. When toast is ready, remove it from the toaster, and spread your smashed avocado mixture edge to edge.
  5. Optional: for a bigger kick of flavour, try sprinkling some chili flakes or everything bagel seasoning on top.
Tips
  • Dress your avocado toast up with toppings for more variety and flavour! Try sliced cucumber, spiralized carrots, a handful of arugula, spinach, or sprouts, fresh herbs like chives or dill, or any fresh and crispy things you have on hand in your kitchen.
  • Like things zippy? Add more lemon juice—or lemon zest—to taste! Or try it with lime and sprinkle the top with a little Tajin (a delightfully versatile Mexican seasoning made with mild chili peppers, salt, and dehydrated lime juice that’s easy to find at most grocery stores).

Looking for something fresh and new? Try our Pickled Radish Avocado Toast recipe and start your quest to make the perfect avocado toast. Subscribe to our newsletter at the bottom of this page for more easy, healthy, family-friendly meal ideas, and follow us on Instagram or Facebook, too.

References

1Ford, N. A., Liu, A. G., The Forgotten Fruit: A Case for Consuming Avocado Within the Traditional Mediterranean Diet. Frontiers in Nutrition volume 7 78, 29 May 2020. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7272688/ , accessed June 23, 2021

2 Fulgoni, V. L. III, Dreher, M., Davenport, A. J., Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutrition journal vol. 12 1. 2 Jan. 2013. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3545982/, accessed June 23, 2021

3 USDA, US Department of Health & Human Services, and Dietaryguidelines.gov, Dietary Guidelines for Americans, Ninth Edition. 2020 – 2025. Available from: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf , accessed June 23, 2021.

4 Government of Canada, Canada’s Food Guide – Choose foods with healthy fats. 2021. Available from: https://food-guide.canada.ca/en/healthy-eating-recommendations/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods/choosing-foods-with-healthy-fats/, accessed June 23, 2021.