• 2

    Slices

  • Prep Time 15'

  • Total Time 20'

  • Nut-free

  • Vegan

Chestnut, hemp and avocado toast recipe

  • 2

    Slices

  • Prep Time 15'

  • Total Time 20'

  • Nut-free

  • Vegan

New seasons are a great time to switch up your routine. I am all about structure and being consistent but it can be exciting to change things up. I am hooked on porridge and smoothie bowls for breakfasts but this avocado toast may very well be my go-to this spring.

Spring is the season of fresh and local ingredients. I love getting ingredients straight from my garden or going to my local farmers market. Fresh ingredients are so much better tasting and better for you, I hope you give them a try. The thing is that you must be willing to change up your grocery list in order to get the best seasonal ingredients. I am already enjoying the abundance of fresh fruits and veggies that are available. I love nourishing my body with farm-table ingredients. If you think about it, before grocery stores existed, people would only eat and cook with what was available at that time. It is a luxury to be able to go to the store and buy certain ingredients year round. There is definitely something to be said about the traditional, simplistic approach to shopping and eating.

I took fresh ingredients from the farmers market and created this mouth-watering avocado, chestnut and radish toast. It does not get any fresher than this. Even though you can find radishes in stores all year round, only the ones in spring are truly crunchy, juicy and slightly pungent like they should be. I will also teach you a trick to pickle your radishes – it is a simple technique that makes them so much better!

Chestnut mushrooms are also known as brown cap mushrooms. They are darker than button mushrooms and have pink to dark brown gills. I chose this type of mushroom because they have a better flavour and texture than plain white mushrooms. There is nothing better than a ripe avocado, I can never get enough.

Radishes are a great way to add crunch to the slightly toasted sourdough, perfectly smashed avocado and sautéed mushrooms. When pickled, they add a beautiful color and aroma to the dish. Top it off with the rich, nutty Erbology Hemp Seed Oil and you’ve got yourself some toast!

This toast really is proof that simplistic, wholesome cooking is the best way to go. Start your days off with a balanced and satisfying meal, this recipe will also wow your friends and even the most picky-eaters!

Avocados are a healthy source of fat and fibre.

Avocados are a delicious, nutrient-dense fruit. It is one of the very few fruits that contain monounsaturated fat, a healthy fat that is great for your heart. One avocado contains just under 20 grams of monounsaturated fat (1). Good fats are a necessary part of our diets. Dietary fats provide us with energy, protect our organs, support cell growth and keep us warm. Fats also help increase the nutrients we are able to absorb from the foods we eat (2,3).

One avocado contains 13.5 grams of fibre, which is over half of our daily recommended intake (1). This fibre is a good mix of both soluble and insoluble fibres, with slightly more being insoluble. Without absorbing water, insoluble fibre increases the rate at which material moves through the digestive tract. This movement promotes digestive health and bowel regularity.

The soluble fibre absorbs water and forms a gel-like substance capable of binding to cholesterol and delaying glucose absorption in the small intestine (4).

One avocado contains about 20mg of vitamin C, accounting for just over a third of our daily value (1). As we have discussed in other recipes, vitamin C is crucial for our immunity as well as building collagen (5,6). With 0.5 mg of vitamin B-6, an avocado fulfils just over a fourth of our daily vitamin B-6 recommendation (1).

Vitamin B-6 has remarkable health benefits including its ability to influence mood. Due to its connection with serotonin levels, B-6 can be used as an anti-anxiety strategy (7).

The potassium in avocado is also quite impressive. One avocado about contains 975 mg or 28% of our daily potassium recommendation (1). Potassium is one of the main blood minerals in our bodies.

Along with sodium, potassium regulates the water balance and the acid-base balance in the blood and tissues. Potassium synthesizes protein from amino acids, playing an important role in both energy and carbohydrate. We also rely on potassium for nerve signalling and muscle building (8).

Hemp seed oil boasts the optimal omega-6:omega-3 ratio.

Our hemp seed oil is made from 100% organic cold-pressed hemp seeds. It is a great source of vitamin D, omega-3s, and omega-6s.

A 1 tbsp serving of hemp seed oil fulfills 40% of your recommended vitamin D intake. Our body synthesizes vitamin D in response to sun exposure. Obviously, we do not always have sunshine, so it is important to obtain it through the food we eat. Vitamin D helps us regulate the calcium and phosphorus levels in our blood, two factors that are crucial for healthy bones. We also need vitamin D to absorb calcium in the intestines and calcium that would otherwise be lost through the kidneys (9).

A serving of hemp seed oil contains 8 grams of omega-6 (Linoleic acid (LA) ) and 3 grams of omega-3 (Alpha-linolenic acid (ALA)). Both are essential fatty acids. The ratio of the two present in hemp seed oil satisfies the optimal balance as supported by research (10,11).

Omega-3s support a healthy heart, nervous system and vision. Being an important component in brain-cell membranes and cell-to-cell communication, omega-3s have been studied to lower inflammation and help with cognitive function (12).

Omega-6 fatty acids are essential, but in abundance, they can lead to inflammatory issues. It is important to balance out omega-6s with omega-3s in order to benefits pertaining to brain function, muscle growth, and hormone production. (13).

Written By: Danielle Bear

 

(1) “Avocados, Raw, All Commercial Varieties Nutrition Facts & Calories.” Nutrition Data Know What You Eat., nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2.

(2) Harvard Health Publishing. “The Truth about Fats: the Good, the Bad, and the in-Between.”Harvard Health, www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good.

(3)“Dietary Fats.” American Heart Association, healthyforgood.heart.org/eat-smart/articles/dietary-fats.

(4)“ Avocados, Raw, All Commercial Varieties.” Food Composition Databases Show Foods — Avocados, Raw, All Commercial Varieties, ndb.nal.usda.gov/ndb/foods/show/301058?fgcd=&manu=&lfacet=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=avocado%2B&ds=&qt=&qp=&qa=&qn=&q=&ing=.

(5) “Office of Dietary Supplements (ODS).” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, ods.od.nih.gov/.

(6) Ngan, Vanessa. “Collagen Replacement Therapy.” Collagen Replacement Therapy | DermNet New Zealand, 2002, www.dermnetnz.org/topics/collagen-replacement-therapy/.

(7) McCarty, M F. “High-Dose Pyridoxine as an ‘Anti-Stress’ Strategy.” Medical Hypotheses., U.S. National Library of Medicine, May 2000, www.ncbi.nlm.nih.gov/pubmed/10859691.

(8) “Role of Potassium in Maintaining Health.” Role of Potassium in Maintaining Health | Periodic Paralysis Intl., hkpp.org/patients/potassium-health.

(9) Ware, Megan. “Vitamin D: Health Benefits, Facts, and Research.” Medical News Today, MediLexicon International, 13 Nov. 2017, www.medicalnewstoday.com/articles/161618.php.

(10) Network, Women’s Health. “Omega-3 Fatty Acids-Essential to Health and Happiness.”Women’s Health Network, www.womenshealthnetwork.com/nutrition/omega-3-fatty-acids-benefits.aspx.

(11) “Omega-3 : Omega-6 Balance.” What Is a Healthy Ratio of Omega-6 to Omega-3?, www.gbhealthwatch.com/Science-Omega3-Omega6.php.

(12) Pu, H, et al. “Omega-3 Polyunsaturated Fatty Acid Supplementation Improves Neurologic Recovery and Attenuates White Matter Injury after Experimental Traumatic Brain Injury.”Journal of Cerebral Blood Flow and Metabolism : Official Journal of the International Society of Cerebral Blood Flow and Metabolism., U.S. National Library of Medicine, Sept. 2013, www.ncbi.nlm.nih.gov/pubmed/23801244.

(13) Simopoulos, A P. “The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases.” Experimental Biology and Medicine (Maywood, N.J.)., U.S. National Library of Medicine, June 2008, www.ncbi.nlm.nih.gov/pubmed/18408140.

Ingredients

  • ½ cup chestnut mushrooms
  • 4 small fresh radishes
  • 1 ripe avocado
  • Fresh juice of 1 lemon
  • 1 clove garlic, finely cut
  • 1-2 tsp Erbology Hemp Seed Oil
  • 1 tsp rapeseed oil
  • Pinch of sea salt
  • Pinch of freshly ground black pepper
  • Fresh thyme to taste
  • 2 sourdough slices (for a gluten-free option, substitute with our Gluten-free Nut Bread )

Here's how you make it

  1. Wash the mushrooms and slice into medium-sized pieces.
  2. Heat up a non-stick pan with rapeseed oil and toss in the mushrooms, salt, and thyme. When the mushrooms are almost ready, add in the chopped garlic and cook for another minute.
  3. Set the mushrooms aside.
  4. Wash the radishes and thinly slice them. To pickle, place the slices in a bowl with 1-2 tbsp lemon juice and a sprinkle of salt. Stir everything together and set aside for 5-10 minutes.
  5. Prepare the sourdough bread either using a grill or toaster.
  6. Cut or mash the avocado up and put on the toast.
  7. Top the toast with mushrooms, radishes and a drizzle of Erbology Hemp Seed Oil. Enjoy!
 

Tags

  • Fiber
  • Omega 3
  • Omega 6
  • Potassium
  • Spring recipes
  • Vitamin B
  • Vitamin C

If you tried this recipe...

Share your experience with us. Leave a comment below or post a picture on Instagram, tag @erbology_london #erbology and get a chance to win a healthy treat from us.

Comments (0)

All fields are required. Your email address will not be published.

More recipes