Updated: Jun 18, 2019
Shallots, sunflower seeds and pomegranate molasses add variety to traditional avocado toast. A quick and simple way to add heart healthy fats and fiber to breakfast that will awaken your taste buds.
I’m all about open faced sandwiches and hacks to cut back on white carbs. This avocado toast is no exception! I think of breakfast like insurance. Start the day off in a healthy way and the chances of ending it the same way are higher. (This is an article that associates a high protein breakfast to eating less fat and carbs during the day and less sugar in the evening. https://academic.oup.com/cdn/article/2/11/nzy074/5085354)
Are avocados fattening?
This is a common question. A medium avocado does contain about 30% of its calories from fat. But you’re not likely eating a whole avocado in one sitting. And it’s good fat - monounsaturated fat. The kind that helps to lower your bad cholesterol (ie, LDL cholesterol – remember, the L is for lousy. HDL is the good kind of cholesterol. That’s the kind you want. High (get it? – “H” for high). A whole, medium, avocado contains about 230 calories, 21g total fat, 13g monounsaturated fat, and 9 g of fiber. Yep, fiber. I bet you didn’t think avocados had fiber!
Avocados also have vitamins and minerals. Now, when you’re only eating ¼ of an avocado at a time, you’re not consuming a substantial amount of vitamins, but it contributes to your daily total. Avocados contain vitamins K, C, folate, E, riboflavin, ad niacin. Avocado also contain magnesium copper, manganese, magnesium and potassium (which helps to lower blood pressure).
Are avocados good for diabetics or blood sugar control?
Absolutely! The fiber in avocados helps moderate blood sugar, especially when replaced for other starchy foods in the diet. They also have a low glycemic index (which means avocados give a slow rise to blood sugar levels.) They are great for those with high blood sugar, diabetics, or the keto crew.
What’s the best way to ripen avocados?
You know the feeling…when you need an avocado for dinner tonight, but you didn’t pick one up until a few hours ago…ugh! You’re out of luck. Avocados take a bit of advanced planning. (Unless you have frozen, sliced avocados around: see where I mention them here.) They do not ripen on the tree, but after they’ve been harvested. So, that means you’re either purchasing them once they’re already soft to the touch (which I’m sometimes able to find at my local fruit stand) or you’re ripening via the standard brown paper bag method. Place avocados in a brown paper bag with a banana or apple for 2-3 days until soft to the touch. (That ethylene gas that the apple or banana emits helps to ripen the avocado.)
Ok, so now what is pomegranate molasses?
Popular in Middle Eastern cuisines, it’s simply pomegranate juice reduced down, with or without sugar, to a thick syrup. I first heard of it when I was chatting with a physician at work about the this new superfood, pomegranates, (when it was “new”) and he came in the next day with a bottle for me to try.
Pomegranate molasses is a great marinade to meats and topping for hummus (as well as ingredient in other Middle Eastern cuisine), and I really like it on avocado. The sweet acidic taste of the pomegranate molasses pairs nicely with mellow avocado.
In the event you went out and bought a bottle of pomegranate molasses and don't know what to do with the rest, The Food Network has some nice ideas on ways to use it.
So, to make this avocado toast, I mashed up ¼ avocado in a bowl with a little sea salt and pepper and spread it on some nice bakery whole wheat bread. Then I caramelized a shallot and placed it on top. Finally, I drizzled a little pomegranate molasses and sprinkled sunflower seeds for nutty crunch and a little protein.
What a great, easy way to start your day. What’s your favorite avocado toast recipe?
How to Make Avocado Toast with Shallots, sunflower seeds and Pomegranate Molasses
Mash ripened avocado in a bowl with some sea salt and pepper.
Warm a skillet with a touch of olive oil and add a thinly sliced shallot.
Toast a piece of bread.
Shmear avocado on toast, top with shallots.
Drizzle ~1/2 tablespoon pomegranate molasses on top along with ~2 teaspoons of sunflower seeds.
Enjoy with a cup of your favorite coffee