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Avocado toast with lemon and hemp seeds

Prep time 10 minutes
serves 2 people

Photography by Tracey Creed
Assisted by Amandine Paniagua
Recipe by Amandine Paniagua and Tracey Creed
Words by Tracey Creed

Published April 15 2020
Updated April 16 2020


1 avocado
juice of 1 lemon
sea salt
black pepper
4 slices sourdough toasted
flaxseed oil to serve, optional


In a bowl, combine the avocado, lemon juice, sea salt, and pepper and mash with the back of a fork until creamy.

Generously spread your toast with the avocado and all the other things you like to add to your toast. We used flaxseed oil and dukkah.

The only avocado toast recipe you need

In some ways, I’ve been training the past several years for COVID-19 quarantining, relieving myself from a typical career, freelancing, working from home, stripping away the excess, focusing on Lagom, on personal projects — slowing down and being present. At some point, once you have decided what you want to do, much of everything else falls away. And at this point, you begin to focus more on quality.

Quality is vital, demand it from your purchases, the people around you — the attention you give to others and receive. Demand it from yourself. My diet preferences are much the same. I focus on quality. Food to me is the ultimate form of self-care and I do it by eating a vibrant plant-based, vegan diet. I can spend more on my groceries because I choose to. I once had a conversation where this person was telling me eating organic and vegan was ‘expensive’, though had money to spend on craft beer and make frequent online purchases from ASOS. Our spending represents our priorities. For me, preparing my own food is always preferable. You manage the quality of the ingredients, the energy of the preparation, I think having that connection with your food is important.

There are so many positives to removing or at least reducing animal proteins in your diet. And that said, also removing highly processed foods, the additives, the unnecessary, everything that prevents us from achieving our highest health. You focus less on what you have to give up and more on the unique energies that you’ll nourish your body with daily. Focus on foods high in nutrition and vibrancy and invest in what your grocery budget allows. Here we go through high health ingredients involved to uplevel your toast situation.

Apple cider vinegar My pantry is never without a bottle of apple cider vinegar, also affectionately referred to as ACV by the Internet. A permanent staple in our pantries, we add it to pretty much everything. I have also used it on my face. Baking soda mixed with apple cider vinegar in equal parts left on for a few minutes and then rinsed off is a less abrasive approach to exfoliation. Rich in potassium and enzymes, apple cider vinegar is best enjoyed liberally with food. Don’t do ACV shots.

Avocado When you’re eating exclusively or leaning heavily towards a plant-based diet, healthy fats are vital. Avocados contain 15 grams of body nourishing and lubricating fats that encourage the production of fat-burning hormones — eating fat can help you burn fat. Foods high in healthy fats are also incredibly satiating meaning you feel full for longer. Calories are not a good indicator of actual nutrition. A calorie is a metric of energy. Avocados contain an abundance of minerals and are a great source of vitamins C, E, K, and B-6. Half an avocado also has 7 grams of fibre which will get you that much closer to your daily 30-gram intake.

Flaxseed oil An ideal finishing oil flaxseed oil is one of the richest sources of plant-based omega-3 fatty acids vital for protecting your body from inflammation. In particular, flaxseed oil contains alpha-linolenic acid (ALA), a form of omega-3 fatty acid that is only converted in small amounts to active forms of omega-3, like EPA and DHA. This page has a lot more detail on omegas and vegan diets if you are interested. I also on the regular add ground flaxseed and chia into my oats each morning. I also add walnuts to most of my evening meals. It’s all about consistency!

Hemp seeds With an abundant source of phytonutrients, hemp seeds deliver ideal ratios of fatty acids and essential minerals, soluble and insoluble fibres — a gram per tablespoon. And when you eat hemp seeds, you’re fuelling your body with zinc, vital for thyroid health and sulfur, both of which can help keep the skin clear. Hemp seeds are also a perfect protein with 11 grams per 3 tablespoons.

Sourdough While bread can be thought of as a high carbohydrate food, Lactic Acid bacteria in sourdough reduces starch availability, lowering your glycemic responses. Long fermentation periods reduce and de-grades all glutens less, which means less work for your digestive system. Lactobacilli are naturally produced during fermentation creating lactic acid — essential, protective to the gut, helping maintain a healthy digestive system. Also, sourdough is a fermented food like kimchi and tempeh. Sourdough is microbiome friendly bread.

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