Power-Packed Avocado Toast with Tomatoes & PUMPKIN Seeds
Nutritional Synergies
The combination of ingredients in this recipe creates a nutritional powerhouse that's greater than the sum of its parts. Avocados provide heart-healthy monounsaturated fats that significantly boost the absorption of fat-soluble nutrients found in tomatoes, particularly lycopene. This carotenoid becomes up to 4 times more bioavailable when paired with healthy fats.
Microgreens aren't just garnish – they pack up to 40 times more nutrients than their mature counterparts. These tiny powerhouses are rich in antioxidants, particularly vitamin C and E, which work synergistically with the healthy fats in avocado to protect cells from oxidative stress.
Pumpkin seeds complement this dish perfectly, adding zinc and magnesium – minerals often lacking in modern diets. Their protein content helps stabilize blood sugar when combined with the complex carbohydrates in sourdough bread. Speaking of sourdough, its fermentation process breaks down phytic acid, making minerals more bioavailable while creating prebiotics that support gut health.
The finishing touch of extra virgin olive oil isn't just for flavor – its polyphenols enhance the absorption of the antioxidants present in all other ingredients, while Himalayan pink salt provides trace minerals that support proper hydration and cellular function.
Ingredients
1 slice sourdough bread
1 ripe avocado
1 medium heirloom tomato, sliced
1 handful fresh microgreens
2 tablespoons pumpkin seeds
2 tablespoons high quality, cold-pressed extra virgin olive oil
Himalayan pink salt, to taste
Freshly ground black pepper
Optional: red pepper flakes
METHOD
Toast the sourdough bread until golden brown and crispy on the outside while maintaining a slight chew in the middle.
While the bread is still warm, drizzle each slice with 1 tablespoon of extra virgin olive oil.
Halve and pit the avocado. Score the flesh in a cross-hatch pattern and scoop it out with a spoon. Divide evenly between the toast slices and spread gently.
Layer the tomato slices on top of the mashed avocado.
Sprinkle with Himalayan pink salt and freshly ground black pepper.
Top with a generous handful of microgreens.
Finish with pumpkin seeds and an additional drizzle of olive oil if desired.
Serving Suggestions
Serve immediately while the toast is still warm and crispy. For maximum nutritional benefits, consume within 5-10 minutes of preparation to preserve the delicate compounds in the microgreens and the optimal texture of all components.