Weekly Recipe - 5-minute Avocado Toast

Updated: Feb 10, 2020

February's Foods of the Month are - Oils & Good Fats

The avocado is the fatty fruit of the avocado tree. It is native to Mexico and Central America. Rich in monounsaturated fats (which are actually good for you!), it is the perfect pick for our fats and oils food of the month. The avocado has a smooth and creamy texture. It is much higher in fat than most other fruits. Avocados have a unique nutrition profile. They contain lots of fiber and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.

The consumption of avocados has been associated with various health benefits, such as decreased risk of cardiovascular disease. They are also very satiating and may be useful for weight loss.

Avocados can be eaten by themselves, but are also commonly used as a tasty ingredient in foods like guacamole. Scroll down for our 5-minute Avocado Toast recipe.

5 Minute Avocado Toast (great for breakfast or a light snack)


1 avocado peeled and seeded

2 tablespoons chopped cilantro

Juice of 1/2 lime

1/2 teaspoon red pepper flakes (optional)

salt & pepper to taste

2 slices whole grain bread or bread of choice

2 eggs fried, scrambled, boiled or poached (optional)


1. Toast 2 slices of whole grain in a toaster until golden and crispy.

2. In a small bowl combine and mash the avocado, cilantro, lime, and salt + pepper to taste. 3. Spread half of the mixture on each slice of toasted bread. Top with fried, scrambled, boiled or poached egg if desired.

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