The first thing many people get concerned about when it comes to a vegan diet is where / how to get enough protein. The funny thing is, protein has never been an issue for me whether I was vegetarian or vegan. I took a nutrition class and we all had to keep a food diary to track everything we ate. Then we took that info and entered it into a website that would calculate how much sugar, salt, fat, protein, vitamins, etc. we were consuming. My protein amount for my height, weight, and activity level was always slightly above what was needed. The amount of fat I was consuming however, was very very low, almost non-existent. Good fats are essential to physical and emotional health and are good for our heart, cholesterol, and overall health. The solution for this was to add more good fats into my diet, such as olive oil, nuts, olives, peanut butter, and avocados. I loved everything on that list, especially avocados which we are lucky to have an abundance of here in California!
I can and do eat avocados as is, sliced lengthwise, with a spoon. Sometimes if I needed a bigger snack, I’d use crackers in lieu of a spoon or spread the avocado on toast. Since then, the avocado smothered toast would be a good base for layering on even more good stuff! Here’s a quick and easy recipe for avocado toast with thinly sliced radishes, chopped toasted hazelnuts, a dash of salt and pepper, and if you’d like some of Daiya’s Havarti Jalapeno Garlic Havarti style cheese wedges. (I try to consume as little processed foods as possible, but every now and then I think it’s OK!) I love this combo of creamy and crispy with a little kick! Hope you enjoy it as well!
Avocado Toast + Radishes + Hazelnuts + Havarti
Makes 1 serving
– 2 slices of thick artisanal whole wheat bread, toasted
– 1 ripe avocado
– 2 – 3 small radishes, thinly sliced
– 1 – 2 TBS of hazelnuts, toasted and chopped
– 3 – 6 slices of Daiya’s Havarti Jalapeno Garlic Havarti style cheese wedges (optional- I have found this brand to be my favorite vegan cheese and that their wedges remind me a little of Kraft slices but feel free to use whatever you like or omit)
– a pinch of salt and pepper (if you use the cheese I would omit the salt to lower the sodium content)
Start with the avocados. Slice the avocado lengthwise and scoop it onto your toast. Use your knife or spoon to smash and spread it around. Doesn’t have to be perfect, just get the surface of each piece of toast covered. Sprinkle it with salt if using.
Layer on the remaining ingredients. Add the slices of radishes, followed by the Havarti, then sprinkle the hazelnuts on top. Finish off with some fresh ground pepper.