Rye Bread Avocado Toast with Broccolini
Rye bread avocado toast with broccolini - Colorful vegetables cleverly combined
Healthy, because
Even smarter
Nutritional values
The fat in avocado consists of monounsaturated fatty acids as well as omega-3 fatty acids, which have particularly beneficial anti-inflammatory effects for the heart and circulation. Cottage cheese provides hardly any calories, but plenty of high-quality protein and the mineral calcium, which is important for strong bones and teeth.
If you can't get broccolini, you can easily replace the vegetable with the more common broccoli. Instead of chia seeds, you can also sprinkle the rye bread with avocado and broccolini with ground flax seeds.
(Percentage of daily recommendation)
| Calorie | 353 cal. | (17 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.1 g | (40 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.5 μg | (18 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 155.1 μg | (259 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,039 mg | (26 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 85 mg | (28 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 9 mg |
Ingredients
- Ingredients
- 5 ozs Yogurt (low-fat)
- 1 tsp Mustard
- 1 generous pinch ground Turmeric
- salt
- peppers
- 2 Avocados
- 1 organic lime (juice and peel)
- 1 generous pinch cayenne pepper
- 10 ozs Broccolini
- 1 yellow carrot
- 2 sprigs Fresh herbs (e.g. oregano, thyme)
- 1 handful Beet Greens
- 4 slices Rye bread
- 4 ozs Cottage cheese
- 1 Tbsp Whipped cream
- 2 tsps Chia seeds
Preparation steps
Mix yogurt with mustard and turmeric powder to a sauce and season with salt and pepper.
For the avocado cream, halve avocados and remove pits, lift flesh from skin, place in a bowl and mash finely with a fork. Add lime zest and juice and season everything with salt, pepper and cayenne pepper. Set avocado cream aside.
For the toasts, clean and wash broccolini, cut into pieces and cook in boiling salted water for 5 minutes. Then drain, rinse with cold water and let drain. Meanwhile, clean and peel carrots, cut into long, fine strips. Wash herbs and beet leaves and shake dry.
Toast bread slices in a toaster for 5 minutes and spread thickly with avocado cream. Mix cottage cheese with cream until smooth and spread on avocado cream. Drizzle some yogurt sauce on top and season toast with salt and pepper. Arrange carrot sticks next to it and broccoli on top. Serve toasts sprinkled with herbs, beet leaves and chia seeds.
