Mediterranean Diet Nutty Seed Toast with Avocado and Tomatoes
Indulge in the wholesome simplicity of our Mediterranean Diet Nutty Seed Toast with Avocado and Tomatoes—a delightful fusion of creamy, crunchy, and zesty flavors crafted for a healthy lifestyle. This quick and nutritious recipe features perfectly toasted whole grain bread topped with velvety avocado seasoned with fresh lemon juice, a sprinkle of sea salt, and a touch of black pepper. Juicy cherry tomatoes add a burst of sweetness, while a toasted mix of sunflower, pumpkin, sesame seeds, and walnuts delivers a satisfying crunch. Drizzled with high-quality extra virgin olive oil and garnished with aromatic fresh basil leaves, this dish embodies the vibrant, heart-healthy essence of Mediterranean cuisine. Ready in just 15 minutes, this toast is perfect for breakfast, a light lunch, or a nourishing snack. Keywords: Mediterranean diet, avocado toast, nutty seed toast, healthy snack, quick recipes, heart-healthy food.
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Recipe Information
Ingredients
- 2 slices whole grain bread slices
- 1 large avocado
- 6 pieces cherry tomatoes
- 2 tablespoons mixed seeds (such as sunflower, pumpkin, and sesame)
- 2 tablespoons walnuts
- 1 teaspoon extra virgin olive oil
- 1 small lemon
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 4 leaves fresh basil leaves
Instructions
Start by toasting the whole grain bread slices to your preferred level of crispness.
While the bread is toasting, halve the avocado, remove the pit, and scoop the flesh into a small bowl.
Mash the avocado using a fork until it reaches a slightly chunky consistency.
Season the mashed avocado with the juice of half a lemon, sea salt, and black pepper. Mix well and set aside.
Slice the cherry tomatoes in half and set aside.
In a small dry skillet over medium-low heat, toast the mixed seeds and walnuts until they become fragrant, about 2-3 minutes. Stir continuously to prevent burning.
Once toasted, roughly chop the walnuts and combine them with the seeds.
Spread the mashed avocado evenly over the toasted bread slices.
Top each slice with the halved cherry tomatoes.
Sprinkle the toasted nut and seed mixture generously over the tomatoes.
Drizzle each slice with a small amount of extra virgin olive oil.
Finish by garnishing with fresh basil leaves.
Serve immediately and enjoy!
Nutrition Facts
Calories |
820 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.6 g | 83% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 11.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1447 mg | 63% | |
| Total Carbohydrate | 55.9 g | 20% | |
| Dietary Fiber | 23.1 g | 82% | |
| Total Sugars | 9.3 g | ||
| Protein | 18.6 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 1624 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
