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Avocado on toast with preserved lemon

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 July 22 2019
Updated July 24 2023


1 avocado
juice of 1 lime
1 tbsp preserved lemon, chopped
sea salt and black pepper to taste
4 slices sourdough, toasted
flaxseed oil to serve
chives to serve
flaked sea salt to finish


Using a small bowl, smash the avocado with the lime juice, preserved lemon and season to taste with sea salt and pepper.

Spread avocado smash liberally over toasted sourdough, drizzle over with olive oil and finish with chives and flaked salt if using.

Avocado on toast and feed your body and soul

When avocados are in season and in abundance they are eaten daily with everything, frequently on toast, blended into smoothies or as the base of a perfect salad dressing. For the most part, our avocados supply is The Avo Tree and between deliveries from our local farmers market. The Avo Tree was born from the desire to deliver the creamiest avocados, fruits of the gods across the country. Their hand-picked Bay of Island avocados are perfect, never cool stored and the rain does the washing. And when you buy direct from the producer, in bulk, you save save save. Avocados in various sizes, I love the large Hass avocados, super creamy, nourishing. They come in in tens, twenties and forties. And yes, quality is important and that doesn't always mean the most expensive item on the shelf or necessarily organic, but more of the proximity of where my food was grown. I didn’t start shifting from just a plant-based lifestyle to a holistic lifestyle until the past 2-3 years. These days, my food philosophy is to focus on sustainable, local produce and ingredients where possible — supporting companies like The Avo Tree. Adopting this approach I became more connected to my food supply and I definitely pay more attention to buying and eating certain types of food that benefit my environment as well as my body.

Eat good fat

Fat is one of the body’s most basic building blocks. Herbaceous oils, smooth and creamy butters, joint lubricating, brain nourishing and more, these antioxidant, omega-rich foods offer immune support while having a hydrating effect on the skin. Beyond calories, food is energy, it is information and it holds unique vibrations that I think when assimilated into the body can be deeply nourishing and transformative. I truly believe we can infuse our food and our body with healing energy, that we can reverse preventable lifestyle diseases. Healthy fatty acids, like those found in avocado help nourish our fattiest organ - the brain! Often with calorie restriction, you can miss out on essential nutrients, that means healthy fats for glowing skin, probiotics for a healthy gut — and good skin, amino acids, minerals, vitamins and antioxidants for a myriad of essential life-giving functions.

Given the state of our food system — depleted soils, highly processed foods, GMOs, et cetera, it’s more important than ever to pay close attention to the quality of the foods you’re getting into your diet every day. Avocados are a wonderful source of plant fat in that they are teeming with plant giving life force and flavour, loaded with polyphenols, antioxidants, dietary fibre and deeply nourishing mono-unsaturated fats. And so avocados help protect the body against wear and tear, with numerous studies linking avocado consumption with reduced risk of cardiovascular and metabolic diseases.

Avocado nutrition

Hass avocados, the most common commercial avocado cultivars in the world, contain a variety of important phytonutrients — chemicals that are not calories, protein, fat, carbohydrates, vitamins and minerals, but special molecules that interact with your biology. These molecules act like switches on your DNA to heal your body, this is why I find Nutragenomics such an interesting field of study — it’s about nourishing the foundation to get enough of the information your body requires and is ever-changing; meaning you have the ability to affect your health every time you eat.

Although the official avocado serving is one-fifth (30 g), let’s be honest, we’re eating a half avocado (approximately 68 g) which means you’re getting essential nutrients like potassium (345 mg), more so than bananas. Potassium is a very significant body mineral, important to both cellular and electrical function. One of the main blood minerals, potassium helps regulate fluid balance, muscle contractions, cellular functions, nerve signals and more. Besides containing hydrating H2O this water-rich food (30 percent by weight) contains dietary fibre (4.6 g) and high-monounsaturated fatty acids (6.7 g) that deliver essential nutrients while nourishing the brain, skin and body. Folate (60 mg), vitamin B-6 (0.2 mg) a critical cofactor for a diverse range of biochemical reactions regulating basic cellular metabolism and vitamin B-3 (1.3 mg), critical to metabolism, nervous system function and antioxidant protection. Avocados are also one of the few foods that contain significant levels of both vitamin C (6.0 mg) and vitamin E (1.3 mg). Vitamin C plays an important role in recycling vitamin E to maintain antioxidant protection to combat ageing and environmental stressors — avocados are a protective life energy force.

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