A breakfast staple that’s lasted for decades, making toast offers an easy, nutrient-dense meal that’s customizable. Especially if you’re using whole wheat or ancient grain toast, your breakfast can power you through your day with ease.
An obvious front-runner to the toast-topping race is avocado. Loaded with heart-healthy fats, the potassium of almost two bananas, dietary fiber, and Vitamins C, B, A, K, and E, avocado toast is more than an Instagram fad (via Everyday Health). If you’re looking to give your body even more nutritious fuel, top your avocado toast with cilantro. This herb extracts heavy metals from the body like aluminum, arsenic, cadmium, lead, and mercury, as noted by Dr. Axe. Beyond their detoxification properties and tangy flavor, the little green leaves also protect the body from oxidative stress. The herb’s high levels of antioxidants combat free radicals that can lead to diseases due to inflammation and stress. If you needed another reason to chop up some cilantro, some studies show that it may even reduce feelings of anxiety.
For extra protein, add a sunny-side-up egg to your cilantro and avocado toast to give you a boost of energy that will last throughout your morning.
Swap out the toasted bread for even more nutrients
Your toast vehicle can change if you’re looking for even more of a nutrient-dense option. Making sweet potato toast has blown up on the food section of Instagram as of late. You can start by roasting slices in the oven for 20 minutes or toasting each piece in the toaster four times (via Self). Sweet potatoes might improve brain function, support your immune system, and offer gut-healthy components like fiber and antioxidants, per Healthline. Slather the slices with your nut butter of choice for a protein-packed option and then top with berries. Blueberries, raspberries, blackberries, and strawberries all contain high levels of antioxidants, fiber, Vitamin C, folate, and more, according to Healthline, making them a tasty, healthy addition to your morning toast.
For a savory version of sweet potato toast, you can spread a thin layer of goat cheese and top with apple slices. Goat cheese is much easier on your digestive system than cow’s cheese and offers higher levels of nutrients like calcium, iron, magnesium, and potassium (via Prevention). Combined with apples, your toast may provide a breakfast that helps protect against various forms of cancer, strengthens your bones, and aids in heart health, as noted by Reader’s Digest.
There’s a reason nearly everyone likes toast — it’s versatile, nutritious, and easy to make. Try these ideas next time your breakfast routine needs a healthy revamp.
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