Avocado is a foodie fave and if you are a L.O.V.E.–which stands for a lacto-ovo-vegetarian-eater–then this breakfast toast recipe featuring avocado and fresh cheese is the cat’s meow!
Did you know that avocado is a creamy fruit–also known as butter fruit–that is grown in warm climates? Avocados are staples in Mexican and South American cuisines. It’s the only fruit that provides a significant amount of monounsaturated fat–the healthy kind.
Avocados contain nearly 20 vitamins and minerals and are a good source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide antioxidants like lutein and beta-carotene and heart-healthy omega-3 fatty acids.
According to registered dietitian Patricia Groziak, MS, RD, with the Hass Avocado Board, avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols are recommended for their ability to help maintain healthy cholesterol levels.
One serving or 40 grams (one-fifth of an avocado) contains 64 calories, 6 grams of fat, 4 grams of carbohydrate, 0 grams of sugar, 3 grams of fiber and 1 gram of protein. Source: USDA National Nutrient Database.
Aren’t you wondering about the romantic-sounding L.O.V.E. ingredient fromage frais? Fromage frais is French–fromage means cheese and frais means fresh. It’s a creamy, unripened (or fresh) cow cheese made with whole or skimmed milk and sometimes cream. The texture is like cream cheese and the taste is both tangy and fresh. It originated from the north of France. Authentic fromage frais is fat free but often cheesemakers add cream which increases the fat content. On French labels, the terms maigre and allege indicate lower in fat.
Fromage frais undergoes a lactic fermentation and according to French food law, must contain live cultures when sold. Therefore, it’s a probiotic food and is beneficial for gut health. Fresh cheese like fromage frais is lower in sodium than ripened cheese. It’s also a good source of protein, potassium and calcium.
Avocado And Fromage Frais Breakfast Toast Recipe
Choose organic ingredients when available:
- 1 slice of whole grain or sprouted grain bread, toasted
- 2 tablespoons fromage frais
- 40 grams avocado
- 3 slices tomato, thinly sliced
- handful pea shoots
Spread the toast with the fromage frais and then with the avocado. Layer on the tomato and top with the pea shoots. Serves 1.
Nutrition Facts per serving (156 grams): 202 calories, 10.9 grams fat, 156 milligrams sodium, 346 milligrams potassium, 22 grams carbohydrates, 5 .2 grams dietary fiber, 7 grams protein, 21 percent Daily Value for vitamin C, 19 percent Daily Value for calcium, 10 percent Daily Value for iron.
For more nutritious and delicious recipes with a practical approach to a healthy and wholesome diet, pick up a copy of Layne’s book: Beyond The Mediterranean Diet: European Secrets Of The Super-Healthy.