How to Get the Most from Your Avocado Toast



By adding toppings like an egg to your avocado toast, you can get more essential nutrients and protein from the Instagram worthy breakfast.


Sure, avocado toast is basic — but for a reason. It’s visually stunning, tastes delicious, easy to make in a dorm room and, above all, it’s a healthy breakfast alternative to other sugary options. 

Avocadoes pack a powerful punch in terms of nutrients — they’re loaded with vitamin K to promote bone health, contain folate (which may help prevent depression) and have lots of fiber (which aids with digestion).

However, eating solely avocado toast three meals a day won’t provide you with a well-rounded, balanced diet. That is, unless you get a little creative with the toppings. Just add one, or get creative and mix and match based on your health and taste needs.

In need of a little extra protein? Top your toast with an egg — fried, hard-boiled, soft-boiled, poached — you really can’t go wrong. Are you vegan, or just don’t like eggs? Sprinkle a few chia, flax or hemp seeds to incorporate protein into your meal. 

Saute some leafy greens to increase the nutrient density of your avocado toast. Kale contains vitamins A, C and K, as well as many valuable antioxidants. Spinach provides manganese, vitamins A and K, and has the added benefit of being rich in folate. Arugula is a good source of vitamins B9 and K, and also holds naturally occurring nitrates, which some studies have shown to decrease blood pressure.

Numerous herbs and spices can quickly enhance your avocado toast’s flavor and nutritional value. Chili peppers, which are easily added fresh or powdered, can improve metabolism. Rosemary, while it smells and tastes great, is also a great source of antioxidants. Add a little turmeric for its anti-inflammatory properties or cumin, which is naturally rich in iron, and can easily turn your avocado toast from bland to flavorful.

Feeling a little under the weather? It’s flu season at Fordham, but luckily, you can fight sickness with healthy eating. Garlic, ginger and lemon juice have two things in common: They all contain powerful antiviral properties, and they all taste great on avocado toast. Rub a clove of garlic or some ginger on your bread before you add the avocado, or grate a little of either and sprinkle it on top. Finish with a squeeze of lemon juice.

Avocado toast is a nutrient-dense, tasty option for any meal of the day. It’s easy to prepare quickly and conveniently in a dorm room, making it the perfect choice for Fordham students. With these topping ideas at your disposal, nothing can stop you from making your toast as healthy and delicious as possible.