Of which 5.2 g sugars and 5.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Unsaturated fat (avocado) · Fiber (whole-grain bread)
Allergens gluten
Avocado toast with tomato and seeds
Whole-grain toast with smashed avocado, fresh tomato and toasted seeds.
Ingredients
- 4 slices whole-wheat bread (160 g / 5½ oz)
- 200 g (7 oz) ripe avocado
- 150 g (5½ oz) tomato, thinly sliced
- 2 tbsp pumpkin seeds (20 g / ¾ oz)
- 1 tbsp lemon juice (15 g / ½ oz)
- chili flakes, salt and black pepper, to taste
Method
- Toast the whole-wheat bread until crisp.
- In a bowl, mash the avocado with the lemon juice, salt and pepper into a chunky spread.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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