Toast. It’s quick, easy and versatile. Whether you take it with butter, jam or the old Aussie favourite, Vegemite, it’s a convenient snack that can fill the void between meals.
But should we consider our health when selecting our spread? Most of us know white bread has less nutritional value than some of its healthier counterparts, but can we top our toast with some healthy alternatives?
Consider replacing white bread, which contains refined carbohydrates and extra sugar, with rye, sourdough or wholemeal. Sourdough is a cultured food which features probiotics, the living micro-organisms that help to maintain healthy levels of beneficial bacteria. Asparagus is another great source of prebiotics, containing five per cent of fibre.
Why not jazz up your slice with some smoked salmon and cucumber? Hot and cold smoked salmon are good sources of B vitamins, selenium and vitamin D, which can help to support the health and function of the immune system.
But don’t dwell on the science. We’ve done the hard work for you and incorporated these healthy options into our toast toppers:
Healthy toast toppers
Prep time: 10 minutes
Toast a slice of dark rye on both sides
Top with a tablespoon of good quality (or organic) cottage cheese
4 thin slices of cucumber
1 slice of smoked salmon
1 teaspoon of chopped dill
Squeeze of lemon juice
Cracked pepper and sea salt
Toast a slice of grainy sourdough on both sides
Top with 1/3rd of an avocado (sliced)
1 tablespoon of crumbled goats feta
3 spears of asparagus (steam lightly and then grill with the zest of 1/3rd of a lemon and a dash of olive oil to coat the pan
1 teaspoon of chopped fresh mint
½ teaspoon of chopped fresh chilli or dried chilli flakes
- A slice of toasted, grainy sourdough, dark rye or quality gluten free bread all would work for these recipes – choose your favourite!