14 Delicious Avocado Toast Recipes Perfect for a Healthy Diet
Lucky for us, avocados are grown year-round, so there’s never a time when we can’t get our hands on a luscious, ripe one. What better way to celebrate this random factoid than to offer a list of insanely gorgeous avocado toast recipes.
Here are some ideas that raise avocado toast to an art form:
Gluten Free Vegan Pantry knows what’s up with avocado toast. This super-simple recipe, which includes only three toppings, is guaranteed to rock your morning or post-workout snack time.
A photo posted by Savanna Mehrad (@glutenfreeveganpantry) on
With layers of marinated tempeh and kimchi, this offering from Gratitude & Greens is more like a meal than a snack.
NEW POST - KIMCHI AVOCADO TEMPEH TOAST I don't know what your favourite avocado toast toppings are, but this is my favourite. Slightly zesty avocado topped with spicy vegan kimchi (no fish sauce!) and salty-sweet tempeh... this kimchi avocado toast might be a surprisingly delicious combination, but it's THE avo-toast to rule them all. SERIOUSLY. I kid you not. I've been making this for ages and shared the recipe because I think it'd be too unfair to keep it all to myself😉 Get the recipe on the blog, link in profile💛 #gratitudeandgreens
A photo posted by genevieve yam - toronto (@gratitudeandgreens) on
🌱NEW🌱 Recipes are up on the blog and 🎥 YouTube channel! Click on the link in my bio ➡️ to watch! 👀 I make so many crazy, decadent, junk-foody #recipes that I often forget about the simple and uber yummy ones! I make #Avocado Toasts every single day for breakfast!!! I don't know why I didn't share these simple snacks with you earlier! 🍴🍅 💭Let me know with a comment what recipes you want to see next! Thanks for giving it a thumbs up 👍and subscribing!!!! ❤️ #vegan #veganfood #whatveganseat #vegetarianfood #foodie #vegetarian #avocadotoast #vegansofig #vegansofinstagram #foodiegram #foodpics #easypeasy #yummy #YouTube #youtuber #subscribe #theedgyveg #edgyveg #veggies #veg #veganfoodporn #veganfoodshare #foodporn
A photo posted by The Edgy Veg (@edgyveg) on
Happy Healthy Life uses turmeric, paprika and maple syrup to flavor the chickpeas. The site’s goal is “to bring you guys recipes that you will actually make. Not just gawk at.” We appreciate this practical approach.
A photo posted by Kathy / HealthyHappyLife (@kathypatalsky) on
A photo posted by Margaret Helthaler (@veggieprimer) on
Vegan Wave is a Los Angeles–based vegan foodie who knows how to make a simple yet breathtaking avocado toast.
A photo posted by LA-based vegan food junkie🌱🍴🌇🌊 (@veganwave) on
No one could deny a mélange of avocado, coconut mayonnaise, sliced radishes and mint or basil. Thanks to Blissful Basil, you won’t have to.
A photo posted by Vegan Richa (@veganricha) on
Chef Chloe Coscarelli has taken Manhattan and Los Angeles by storm with her fast-casual vegan restaurants named “by CHLOE.” They serve this fantastic toast, but if you don’t live in either of those cities, you can check out the recipe here.
A photo posted by Chloe Coscarelli (@chefchloe) on
Blissful Basil knows that baby portobellos are both cute and delicious. Bonus points for adding a punch of plant-based protein to your toast!
A photo posted by Jeanine Donofrio (@loveandlemons) on
If you haven’t tried strawberries and avocados together, Hummusapien is giving you a chance. A drizzle of maple syrup makes this toast divine.
Simple Vegan Blog explains that salmorejo is a “typical Spanish cold soup” similar to gazpacho. This one is made with tomatoes, garlic, bread, vinegar, extra virgin olive oil and salt. Slather all that onto toast and add avocado slices to transport your taste buds.
Spanish salmorejo and avocado toast ★ Tosta de salmorejo y aguacate #vegan #dairyfree #love #plantbased #cleaneats #food #lifestyle #vegetarian #foodie #instafood #instavegan #healthylifestyle #eatclean #healthy #govegan #goveg #vegansofig #delicious #whatveganseat #recipe #vegansofinstagram #foodporn #veganshare #yummy #minimaleats #vegano #vegana #danzadefogones
A photo posted by Iosune Robles (@simpleveganblog) on
14. Avocado Toast with Arugula, Chili Flakes, Red Onion and Salsa
Sheer Nutrition brings us this simple, tasty recipe, because tangy arugula and mellow avocado go so well together.
Good morning! Realised that I haven't had avo toast for ages so obviously had to indulge this morning 🙊 I spiced it up by adding rocket, chilli flakes and the onion and lime salsa from last night's chilli 😋 #breakfast #breakfasttime #toast #avocadotoast #avocadolove #eatwell #food #foodie #foodgasm #foodporn #instafood #instafoodie #vegan #whatveganseat #crueltyfree #veganfoodshare #vegansofinstagram #vegansofig #poweredbyplants #feedfeedvegan #gloobyfood #igfood #igfoodie #nutritious #delicious #nutrition
A photo posted by Kellie, CertHE (@sheernutrition) on
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Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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