Mediterranean Diet Simple Avocado Mash
Indulge in the creamy, vibrant flavors of the Mediterranean Diet Simple Avocado Mash, a quick and nutritious recipe perfect for breakfast or a satisfying snack. Featuring ripe avocados mashed to perfection with zesty lemon juice and silky extra virgin olive oil, this spread is brought to life with fresh cherry tomatoes, aromatic basil leaves, and a pinch of sea salt and black pepper. Served atop toasted whole grain bread, each bite offers a delightful balance of creaminess and crunch. Ready in just 15 minutes, this wholesome recipe is packed with heart-healthy fats, vitamins, and Mediterranean-inspired goodness—ideal for a light yet energizing meal.
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Recipe Information
Ingredients
- 2 pieces ripe avocados
- 1 tablespoon lemon juice
- 1 tablespoon extra virgin olive oil
- 6 pieces cherry tomatoes
- 5 leaves fresh basil leaves
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 4 slices whole grain bread
Instructions
Cut the avocados in half, remove the pits, and scoop the flesh into a medium mixing bowl.
Add the lemon juice and extra virgin olive oil to the avocado, and mash with a fork until you achieve your desired consistency. For a chunkier mash, mash lightly; for smoother, mash more thoroughly.
Slice the cherry tomatoes into quarters and finely chop the fresh basil leaves.
Gently fold the chopped tomatoes and basil into the avocado mash.
Season the mash with sea salt and freshly ground black pepper to taste. Adjust seasoning as necessary.
Toast the whole grain bread slices until golden brown.
Spread a generous amount of avocado mash on each slice of toasted bread.
Serve immediately as a delicious and nutritious snack or breakfast option.
Nutrition Facts
Calories |
950 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.5 g | 81% | |
| Saturated Fat | 9.5 g | 48% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1660 mg | 72% | |
| Total Carbohydrate | 84.4 g | 31% | |
| Dietary Fiber | 30.8 g | 110% | |
| Total Sugars | 11.7 g | ||
| Protein | 23.6 g | 47% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 182 mg | 14% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 1974 mg | 42% | |
*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.
