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Avocado Toast (Low Sodium)

If you haven't yet jumped on the avocado toast wagon, there's no better time than now! I've enjoyed some truly scrumptious avocado toast, but when I searched for a version that works with the DASH diet (Dietary Approach to Stop Hypertension) I was at a loss. So I developed my own! Our beloved avocado is one of the best (and yummiest) potassium rich fruits (yep, the pit counts, it's officially a single-seed berry) and also packs potassium and healthy fat. This recipe packs an umami punch of with my beloved Worcestershire sauce and lemon zest too! And because I love a pretty, healthy plate, I chose to dial up the celebration of these cute toasts by cookie cutting them into hearts - great for parties, showers, or to pack up for the ones you love as they head off to work or school!

DASH diet Avocado Whole Grain Toasts by

The recipe is super simple!


Avocado Spread

Avocado (1 large, ripe, seeded, cored and diced)

Lemon (1 large, zested and then juiced)

Garlic clove (1 minced)

Grated Parmesan cheese (2 Tablespoons)

Dijon mustard (1 teaspoon)

Worcestershire sauce (1/2 teaspoon)

Mrs. Dash - I prefer the Garlic & Herb blend (1/2 teaspoon)

Water (2-3 Tablespoons)

Black pepper (a small dash/pinch, add to your taste)

Whole Grain Wheat Toasts

Thin Slice Whole Grain Wheat Toast (10 slices)

Cookie cutter in the shape of your choosing

Preparing this recipe:

In a food processor (or Magic Bullet) add all ingredients for the avocado spread in the order above. Pit, core and dice avocado, zest lemon and add lemon juice, add minced garlic, Parmesan cheese, mustard, Worcestershire sauce, Mrs. Dash, water and pepper. Pulse until avocado is in small soft chunks 15 - 20 seconds. Use a rubber spatula to combine and scoop into a serving bowl. Serve immediately to enjoy the bright green color!

TIP: If preparing in advance, refrigerate for up to 4 hours before serving but place the avocado pit (seed) back in the storage container with the spread - the pit will prevent immediate browning of the avocado during refrigeration. Remove pit before serving.

Whole Grain Wheat Toasts

Thin Slice Whole Grain Wheat Toast (10 slices)

Lightly toast your favorite whole grain bread.

Use heart (or your favorite shape) cookie cutter to press out the center of the bread slice.

Use small paring knife to trim extra crumbs around the edge for a perfect heart shape.

TIP: Keep and store the leftover crusts and bread chunks in a sealed plastic bag. These make the perfect bread crumbs for my DASH-friendly Chicken Parmesan recipe.

Serve on your favorite pretty plate next to the avocado spread and a small spreading knife. Enjoy!

Nutritional facts: (Per toast, Recipe makes 10 toasts):

Cal 74, Total Fat 4g, Sat Fat 0.5g, Sodium 98mg, Carb 11g, Sugars 2.5g, Fiber 3g, Chol 1g, Protein 3g, Potassium 77mg


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