{"id":997,"date":"2016-04-10T20:54:01","date_gmt":"2016-04-11T01:54:01","guid":{"rendered":"http:\/\/cathybiase.com\/?p=997"},"modified":"2016-04-10T20:54:01","modified_gmt":"2016-04-11T01:54:01","slug":"avocado-mash-toast","status":"publish","type":"post","link":"https:\/\/cathybiase.com\/index.php\/2016\/04\/10\/avocado-mash-toast\/","title":{"rendered":"Sourdough Toast with Avocado Mash"},"content":{"rendered":"<p>Embracing healthy fats is a new concept for many of us. \u00a0But as our understanding of the importance of good fats grows, \u00a0it is clear that we need to find ways to incorporate them in to our daily diet.<\/p>\n<p>Our brains are made of 60% fat. \u00a0Fats are important for the integrity of our cell membranes. \u00a0 They are essential for the absorption of vitamins A, D, E and K. \u00a0Fats help to modulate body temperature. \u00a0They are a source of energy for us. \u00a0Fats are components of our hormones. \u00a0And fats form a protective cushion for our organs.<\/p>\n<p>This simple recipe is full of good fats:<\/p>\n<ul>\n<li>Avocados are an excellent source of healthy monounsaturated fat, vitamins and antioxidants. They\u00a0are rich in carotenoids and\u00a0provide essential health-boosting nutrients, including potassium, magnesium, vitamin E, B vitamins, and folic acid. \u00a0And avocados are high in fibre, with about 10 grams in each.<\/li>\n<\/ul>\n<ul>\n<li>Flax seeds are a great source of alpha-linolenic acid (ALA) which is an omega-3 essential fatty acid. \u00a0As our body does not make omega-3&#8217;s from scratch it is vital that we include them in our diet. \u00a0 Flax seeds are also a good source of fibre.<\/li>\n<\/ul>\n<ul>\n<li>Hemp seeds are a good source of omega-3 &amp; omega-6 fatty acids as well as being a complete protein source and a good source of fibre.<\/li>\n<\/ul>\n<ul>\n<li>Extra virgin olive oil is a wonderful source of monounsaturated fat and well documented for its many health benefits.<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\"><span style=\"color: #000080;\"><strong>Toast with Avocado Mash<\/strong><\/span><\/span><\/p>\n<p><strong>Ingredients:<\/strong><\/p>\n<p>1 avocado cut, scooped and mashed<\/p>\n<p>Juice of 1\/2 lemon<\/p>\n<p>1\/8 tsp. hot oil (optional)<\/p>\n<p>Salt &amp; Pepper to taste<\/p>\n<p>1\/2 tomato, sliced<\/p>\n<p>1 slice of sourdough bread, toasted<\/p>\n<p>Extra Virgin Olive Oil<\/p>\n<p>1 tsp. Ground Flax seed<\/p>\n<p>1 tsp. Hemp Seed<\/p>\n<p><strong>Directions:<\/strong><\/p>\n<ol>\n<li>Mix mashed avocado, lemon juice, hot oil (if using) and salt &amp; pepper<\/li>\n<li>Toast one slice of sourdough<\/li>\n<li>Place tomato on top of toasted bread<\/li>\n<li>Place mashed avocado mixture on top of tomatoes<\/li>\n<li>Drizzle EVOO on top and sprinkle with ground flax seed and hemp seed<\/li>\n<\/ol>\n<p>Enjoy!<\/p>\n<p><a href=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/black_200px_png321.png\" rel=\"attachment wp-att-1001\"><img decoding=\"async\" class=\"alignnone wp-image-1001\" src=\"http:\/\/cathybiase.com\/wp-content\/uploads\/2019\/12\/black_200px_png321.png\" alt=\"signature\" width=\"128\" height=\"77\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Embracing healthy fats is a new concept for many of us. \u00a0But as our understanding of the importance of good fats grows, \u00a0it is clear that we need to find &hellip; <a href=\"https:\/\/cathybiase.com\/index.php\/2016\/04\/10\/avocado-mash-toast\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Sourdough Toast with Avocado Mash<\/span><\/a><\/p>\n","protected":false},"author":6,"featured_media":998,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[42,33],"tags":[],"class_list":["post-997","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Sourdough Toast with Avocado Mash - Cathy Biase<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cathybiase.com\/index.php\/2016\/04\/10\/avocado-mash-toast\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sourdough Toast with Avocado Mash - Cathy Biase\" \/>\n<meta property=\"og:description\" content=\"Embracing healthy fats is a new concept for many of us. \u00a0But as our understanding of the importance of good fats grows, \u00a0it is clear that we need to find &hellip; 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