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Heart-Healthy Tuscan Avocado Toast

This vibrant Tuscan-inspired avocado toast is the perfect heart-healthy breakfast or light lunch. It beautifully balances the creamy texture of fresh avocado with the bright, sunny flavors of cherry tomatoes, basil, and mozzarella on a perfectly grilled slice of whole-grain sourdough. Designed to be both delicious and compliant with a DASH-friendly lifestyle.
Course Breakfast
Cuisine DASH Diet
Keyword DASH diet breakfast recipe
Prep Time 12 minutes
Cook Time 3 minutes
Total Time 15 minutes
Servings 6
Calories 374kcal

Ingredients

  • 6 slices low-sodium whole-grain sourdough bread
  • 1 tablespoon 15 mL extra virgin olive oil
  • 3 large ripe avocados
  • 1 tablespoon 15 mL fresh lime juice
  • 1 ⅔ cups 300 g cherry tomatoes, halved
  • 3 ounces 85 g part-skim, no-salt-added fresh mozzarella, torn into small pieces
  • cup approx. 15 g fresh basil leaves, gently torn
  • teaspoon 0.5 g freshly ground black pepper
  • Pinch of red pepper flakes optional
  • High-quality balsamic glaze with no added sugar, for drizzling

Instructions

  • Grill the Bread: Lightly brush each side of the sourdough slices with olive oil. On a hot grill pan or in a toaster, toast the bread for 2-3 minutes per side, until golden brown with visible grill marks. Set aside.
  • Prepare the Toppings: While the bread is toasting, halve the cherry tomatoes. Gently tear the part-skim mozzarella and fresh basil leaves into bite-sized pieces.
  • Mash the Avocado: Scoop the avocado flesh into a medium bowl. Add the lime juice, black pepper, and optional red pepper flakes. Mash with a fork to your desired consistency, from chunky to smooth.
  • Assemble the Toast: Spread the mashed avocado mixture evenly over each of the 6 slices of grilled sourdough, covering the entire surface.
  • Add the Toppings: Artfully arrange the torn mozzarella pieces and halved cherry tomatoes over the avocado layer.
  • Garnish and Serve: Scatter the fresh basil leaves over the toasts. Finish with a light drizzle of the no-added-sugar balsamic glaze and serve immediately for the best flavor and texture.

Notes

For this recipe to be truly heart-healthy and low in sodium, it's essential to select the ingredients specified. Choosing a low-sodium bread, salt-free mozzarella, and omitting any added salt are key to making this dish fit a DASH-friendly eating plan.

Nutrition Information

Per serving (1 toast)
  • Calories: 374 kcal
  • Total Fat: 25 g
  • Saturated Fat: 2.8 g
  • Sodium: 140 mg
  • Total Carbohydrate: 32 g
  • Dietary Fiber: 9 g
  • Total Sugars: 5 g
  • Added Sugars: 0 g
  • Protein: 12 g