Toast to you!

Delicious and good for you, avocados top toast in many tasty ways—here are four ideas.

by mary subialka

Avocados have been showing up atop toast everywhere. What’s not to like? Avocado toast can be made vegan and gluten-free, or a li le decadent (bacon, anyone?). Like many foods, various theories have emerged on where this delight originated. Some people think it originated in Australia. Actress Gwyneth Paltrow has been credited with popularizing it through her recipe book, “It’s All Good.” Bloggers have also featured it, and it has appeared on restaurant menus. Whoever rst thought of smashing or slicing bu ery smooth avocados and placing atop toast, we thank you.

Not only recognized as a delicious fruit—yes, it is a fruit, even though many people think of it as a vegetable— avocados are also known for being nutritious. They are

Cutting

As with all fruits and vegetables, wash avocados before cutting. The easiest and safest way to remove the avocado seed is to quarter the avocado, suggests the California Avocado Commission. Carefully cut the avocado in half lengthwise around the seed, with the fruit flat on the cutting board. Rotate the avocado ¼ turn and cut lengthwise around the seed, creating ¼ avocado segments, and put down your knife. By separating the quarters, you can remove the seed seamlessly with your fingertips.

a good source of monounsaturated fat—the kind of fat that helps lower LDL (bad) and helps increase HDL (good) cholesterol. They are also very low in cholesterol and sodium and a good source of dietary fiber, vitamin C, vitamin K, potassium, and folate. The greatest concentration of beneficial phytonutrients is in the dark green part closest to the peel, so try not to remove that portion when peeling. A single serving of avocado (about 1⁄5 of a medium avocado or about 2 tablespoons mashed) has 55 calories.

California, the leading producer of domestic avocados, is home to about 90% of the nation’s crop. The most widely marketed avocado is the pebbly textured, almost black Haas avocado, which accounts for about 95% of California’s crop. Hass avocado’s familiar pebbly skin turns from green to nearly black when it’s ripe. March through September is the height of California avocado season, so now is a great time to top your toast with the following delicious ideas from the California Avocado Commission.

Selecting And Ripening

When buying any variety of avocado, look for average to large, oval-shaped that’s heavy for its size. Avoid those with dark blemishes on the skin or those that are mushy. The best way to tell if it’s ripe is to gently squeeze it in your palm. Ripe, ready-to-eat fruit will be firm yet yield to gentle pressure. You can’t tell by just the color. Hass avocados turn dark green or black as they ripen, but other varieties might still have light green skin even when ripe. Hard, unripened fruit will ripen on its own, but to speed ripening, you can place several avocados in a paper bag and set aside at room temperature for two to four days. Adding an apple or banana to the bag speeds up the process because these fruits give o a gas that helps in ripening.

Preparing And Using

Once avocados are cut and exposed to the air their flesh tends to discolor quickly so it’s best to add cubes or slices to a dish at the last minute. Sprinkling lemon or lime juice or vinegar on all cut surfaces can help prevent discoloration. If you’ve heard that burying the avocado pit in guacamole can help prevent browning, that’s just a myth, according to the California Avocado Commission. The best way to prevent guacamole from browning is to add lemon or lime juice. You can apply plastic wrap directly to the guacamole and press it down to prevent air from getting to it and oxidizing it before serving.

Mediterranean Avocado Toast

This is a tasty sample of the Mediterranean diet on an easyto-make avocado toast. California avocado hummus, salmon, and olives make this a delicious lunch, snack, or protein-happy breakfast with an excellent source of protein (40% DV) and vitamin D (60% DV).

California Caprese Sandwich

These open-faced caprese sandwiches could also be called caprese avocado toasts or tartines. With juicy, colorful heirloom tomatoes, red onion rings, fresh mozzarella cheese and, of course, fresh California avocado, they are both beautiful and bursting with flavor.

Waldorf Avocado Toast

Enjoy the taste of a classic Waldorf salad featuring hearthealthy California avocados. This low-sodium, zero cholesterol toast touts an excellent source of vitamin C (50% DV), dietary fiber (32% DV), and a good source of potassium (15% DV).

Avocado Toast With Fried Egg

Mashed or sliced California avocados on toast are easy and delicious for breakfast or for a snack, and can be varied in many different ways for a craveable taste sensation. Here is one of our favorite ways to top toast—and variations.

California Caprese Sandwich

MAKES 2 SERVINGS | RECIPE BY CHRIS

SCHEUER, CAFÉ SUCRE FARINE

2 medium heirloom tomatoes, or about 1 cup of cherry size

1 small red onion, thinly sliced

4 large slices good quality artisan bread

2 teaspoons extra-virgin olive oil, divided

8 ounces fresh mozzarella, thinly sliced

2 tablespoons pesto

1 California avocado, seeded, peeled, and cut bite sized Sesame seeds, for garnish

Fresh basil leaves, thinly sliced if leaves are large for garnish

1. Heat oven to 350˚F. Thinly slice tomatoes (if using cherry or grape size, just slice lengthwise into 3 small slices. Place tomatoes on paper towels to drain excess liquid. Thinly slice onion and separate into rings. Reserve the large, outer rings for another use.

2. Place bread slices on a sheet pan. Drizzle each slice with 1 teaspoon olive oil. (If using smaller slices of bread, divide 1 teaspoon between 2 slices.) Brush bread slices with pastry brush to evenly distribute oil.

3. Place pan with bread in oven for 10 minutes to crisp bread. Evenly divide cheese among bread slices. Drizzle half of the pesto oil over the cheese. Return pan to oven for 6 to 8 minutes or until cheese is melted.

4. Cover most of cheese with tomatoes and avocados. Leave a few small open spaces for the cheese to ooze. Scatter onions atop tomato layer. Drizzle with a bit more pesto, to taste. Finish with a light sprinkle of sesame seeds and fresh basil leaves.

Avocado Toast With Fried Egg

MAKES 1 SERVING

1 slice bread (crusty artisan breads wheat, multigrain)

1/2 California avocado, peeled, seeded, and mashed

1 egg

1/8 teaspoon sea salt, or salt to taste

1/8 teaspoon fresh cracked pepper, or to taste

1. Toast 1 slice bread.

2. Spread with 1/2 mashed avocado.

3. Spray a small nonstick skillet with cooking spray and fry egg medium (not runny).

4. Place cooked egg onto avocado toast, sprinkle with salt and pepper if desired.

Variations: Try with artisan breads, wheat, multigrain, muffins, or bagels. Also try avocado slices layered atop tomato slices and sprinkled with red pepper flakes to spice things up.

Mediterranean Avocado Toast

MAKES 2 SERVINGS

1 teaspoon olive oil, plus additional for drizzling (optional)

4 ounces salmon steak, cut in half

1/2 California avocado, peeled, seeded, and diced

1/2 cup prepared hummus

2 slices rosemary and olive oil bread, or your favorite bread

4 Mediterranean-style olives, pitted and halved

1. In a medium skillet, heat oil on medium.

2. Add salmon and cook for 3 to 4 minutes per side, or until done. Remove skin.

3. Meanwhile, mash half of the avocado into the hummus. Stir in remaining avocado.

4. Toast bread, then spread with avocado hummus.

5. Top with salmon, flaking with a fork if desired, then olives. If desired, drizzle with extra olive oil.

Variation: Serve on your favorite bagel in place of the toast.

Waldorf Avocado Toast

MAKES 2 SERVINGS

2 slices seeded whole grain bread, toasted

1/2 California avocado, peeled, seeded, and sliced

1 sweet red apple, small, cored and sliced

4 large strawberries, stemmed and sliced

2 tablespoons chopped walnuts, toasted if desired Honey, for drizzling (optional) avocado selection for all featured recipes

1. Top toast slices with alternating slices of avocado and apple.

2. Place strawberries on top, then sprinkle with walnuts. Drizzle with honey, if desired.

Variation: Dice celery into mashed avocado, then spread on toast. Top with fruit and nuts.

Please note, large avocados are recommended for these recipes. A large avocado averages about 8 ounces. If using smaller or larger size avocados, adjust the quantity accordingly.