SAUERKRAUT AND AVOCADO ON WHOLEGRAIN TOAST
The Sauerkraut And Avocado On Wholegrain Toast is a simple yet flavourful combination that brings together creamy avocado and tangy fermented cabbage on a crisp slice of toasted bread. This open-faced sandwich is nourishing and satisfying, offering gut-friendly probiotics from sauerkraut and heart-healthy fats from avocado. A drizzle of extra virgin olive oil adds richness, while freshly ground black pepper sharpens the flavour, creating a balanced bite. This toast is quick to prepare and requires only pantry staples, which is perfect for a wholesome breakfast, a satisfying mid-day snack or even a light lunch. Its versatility allows for endless customisation with seeds, herbs or microgreens, turning a humble slice of toast into a nutrient-packed meal. This toast is made with minimal effort and maximum flavour. This Sauerkraut And Avocado On Wholegrain Toast is proof that healthy eating can be both easy and delicious, while supporting overall digestive and heart health.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
No‑Cook
OCCASION/HOLIDAY
Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Vegan, Healthy, High Fibre, Quick & Easy, Kid Friendly
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for Sauerkraut And Avocado On Wholegrain Toast:
- 35 grams | 1.23 ounces | 1 slice wholegrain or sourdough bread
- 50 grams | 1.76 ounces | ¼ avocado, mashed
- 30 grams | 1.06 ounces | 2 tablespoons sauerkraut
- 5 milliliters | 0.17 fluid ounces | 1 teaspoon olive oil
- 0.30 grams | 0.01 ounces | ¼ teaspoon black pepper, freshly ground
FULL NUTRITIONAL INFORMATION
- Calories: 290 kilocalories
- Fat: 7.1 grams
- Saturated Fat: 0.8 grams
- Carbohydrate: 35.6 grams
- Sugar: 27.3 grams
- Fibre: 7.2 grams
- Sodium: 70 milligrams
- Protein: 21.6 grams
- Calcium: 370 milligrams
- Potassium: 443 milligrams
- Iron: 1.9 milligrams
PREPARATION
These steps are followed for the preparation of Sauerkraut And Avocado On Wholegrain Toast:
- Toast The Bread: Place one slice of wholegrain or sourdough bread in a toaster or under a grill. Toast until golden brown and crisp at the edges, about 2 to 3 minutes.
- Mash The Avocado: While the bread toasts, scoop ¼ avocado into a small bowl. Use a fork to mash until mostly smooth but with a few small lumps for texture.
- Spread The Avocado: Remove the toasted bread and let it cool for 30 seconds. Spread the mashed avocado evenly across the surface, reaching the edges.
- Add The Sauerkraut: Drain 2 tablespoons of sauerkraut and pat lightly with kitchen paper. Distribute the sauerkraut in an even layer over the avocado.
- Drizzle With Oil: Pour 1 teaspoon of extra virgin olive oil in a gentle stream over the sauerkraut to add richness and help meld flavours.
- Season And Serve: Finish with a generous pinch of freshly ground black pepper. Place on a plate and serve immediately to preserve the toast’s crispness.
PREPARATION TIME
5 minutes
COOKING TIME
3 minutes
TIPS
Here are some helpful tips for Sauerkraut And Avocado On Wholegrain Toast:
- Choose Ripe Avocado: A perfectly ripe avocado mashes smoothly without browning quickly.
- Pat Sauerkraut Dry: Removing excess brine prevents the toast from becoming soggy.
- Toast Evenly: Use medium heat to achieve a crisp crust without burning.
- Spread Gently: Press avocado down lightly to create a stable base for sauerkraut.
- Use Fresh Pepper: Grind black pepper fresh to enhance aroma and flavour.
- Serve Immediately: Enjoy at once to maintain contrast between crunch and creaminess.
VARIATIONS
- Seed Sprinkle: Top with 1 teaspoon of pumpkin or sunflower seeds for extra crunch.
- Herb Boost: Add a few leaves of fresh basil, parsley or microgreens on top.
- Spicy Twist: Drizzle with a few drops of chilli oil or sprinkle chilli flakes.
- Cheese Option: Crumble 1 tablespoon of feta or goat cheese for a tangy finish.
- Protein Kick: Add a poached egg or flaked smoked salmon on top.
- Bread Swap: Use rye or gluten-free bread to suit dietary needs.
PREPPING AND STORAGE
- Refrigerator: Pre-toast bread and store slices in an airtight container for same-day use. Keep mashed avocado and sauerkraut separate in small jars for up to one day and assemble just before eating.
- Freezer: Freezing is not recommended because freezing alters the texture of avocado and bread.