Avocado Toast with Hemp Hearts

Ah mornings – you either love them or you hate them.  Let’s face it, most mornings move at lightening speed and you need a breakfast that can not only keep up with you, but keep you going too.  At only 5 ingredients, this meal can be made in under 5 minutes and promises to keep you full and energized until lunch.  What is this miracle breakfast you ask?  Behold: avocado toast.

Now this is not your ordinary toast.  We all know that conventional toast (white bread slathered in butter) is not a recipe for a healthy and sustaining breakfast.  But when you replace that butter with omega-3 rich mashed avocado and top it with heart healthy olive oil and protein-packed hemp hearts you suddenly transform that toasted piece of bread into a work of art!  Finally, toast that will actually love you back.*

Avocados are our June Superfood of the Month, which means all month long we’ll feature recipes made with this delicious fruit.  Here are some health facts you may not have known about avocados:


Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).


Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.

Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.


Rich, creamy, and packed with beneficial monounsaturated fat, avocado slows digestion and helps keep blood sugar from spiking after a meal. A diet high in good fats may even help reverse insulin resistance, which translates to steadier blood sugar long-term.


One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant—or planning to be—avocados will help protect your unborn baby.

A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease? Avocados could help keep your heart healthy.


As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11 percent.

High cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy.

[Read more at http://www.besthealthmag.ca/best-eats/healthy-eating/5-surprising-health-benefits-of-eating-avocados?slide=6#TUd4SXslcW4DPiH3.99]

Avocado may be the star of this meal, but let’s not forget it’s helpful sidekick: Hemp Hearts.  These tiny gems are the edible insides of hemp seeds, and are a true powerhouse of healthy nutrients.  For starters, they are a complete protein. Hemp hearts also contain the essential fatty acids omega 6 and omega 3. In addition, hemp hearts are a good source of both soluble and insoluble fiber. They are also packed with vitamins and minerals, including vitamins A, B1, B2, D and E, as well as the minerals calcium and iron.  This is the secret ingredient for keeping you energized and full until that next meal!


The combination of calories, complex carbohydrates and protein in hemp hearts provides long-lasting energy. Hemp hearts have been shown to increase levels of energy without other stimulants like caffeine and sugar. They provide more energy with less fillers, like sugar and saturated fat, than common energy bars.


The amount of protein in hemp hearts is effective in curbing hunger, especially between meals. They are a healthy addition to a weight loss plan since they provide essential nutrients such as protein, essential fatty acids, fiber, vitamins and minerals without adding an excess of calories, starches and sugars. Their effect on hunger results in healthier eating habits such as choosing fresh fruits and vegetables over pastas and breads. The weight lost with the assistance of hemp hearts is unlikely to be regained, because it is a daily dietary adjustment rather than a temporary fix.


  • 1 Ripe Avocado
  • 1 Tbsp Hemp Hearts
  • Extra Virgin Olive Oil (EVOO)
  • Sea Salt and Ground Black Pepper
  • Toasted bread or English Muffin


  1. Mash the avocado to desired consistency.
  2. Spread on toasted bread or English muffin.
  3. Top with a drizzle of EVOO, hemp hearts. Season with sea salt and fresh ground pepper to taste.

*  I prefer gluten-free english muffins over sliced bread, so feel free to pick your favorite baked good to toast as the base!

BreakfastAlicia Uhl