Avocado Smash

Simple yet oh so beautiful.

Yes I am talking about one mighty fine specimen…. The AVOCADO.

Unless you have been living under a rock, or haven’t been to a cafe in 10 plus years, you will no doubt have been subjected to the beauty that is avocado’s at breakfast. Avocado in any way or any form; on toast, with eggs, as a side, with bacon, on a bagel… You get the picture. You name it… Avocado has probably been paired with it.

Not that I am complaining.

This creamy and subtle fruit (yes it is a fruit, i googled it), is a new found form of wonderful and un-harmful poly and un-saturated natural fats, that play a vital role in our healthy lifestyle. Not only are they also a good form of fibre, but also are filled with vitamins such as potassium, vitamin E, and D.

But before I go any further listing the many benefits, can we just take note of the ‘scary’ thought of high calorie foods. Yes, the mighty fine avocado is reasonably high in calories. Actually everyone, it’s almost the equivalent of having a bag of chips to yourself.

So Annie… why would you subject yourself to such a high calorie food? Well its simple. Filling your body to the brim with high energy, nutrient rich foods that are beneficial to nourishing your body… That’s what health is. Filling your body with equally as high calorie foods filled with additives, preservatives, fats and unnatural sugars… That’s the opposite. Your body thrives of natural produce and doesn’t like preservatives.

Simply… Your body is going to thank you for the avocado, and maybe not so much for a bag of crisps (everything in moderation).

Below is a recipe for what I like to call avocado smash. ‘Smash’ because its not perfect. It’s fast, easy and no-fuss, but oh so full of flavours. Enjoy as a spread on wholegrain toast (my favourite), topped with chilli flakes, or simply as a dip for corn chips or sliced vegetables.

Vegan, Dairy-free, Gluten-free, Raw



2 small firm ripe avocados, stone removed, peeled

2 tablespoons chopped fresh mint, plus extra to garnish

Squeeze of fresh lemon juice

4 large slices rye bread

4-5 cherry tomatoes, sliced

Salt and Pepper, to taste

Chilli flakes (optional)

Feta Cheese (optional)



Place the two avocado’s in a medium size bowl and mash roughly with a fork. Add the chopped mint (or other herbs if you so desire) and a large squeeze of lemon juice, and mash again until just combined.

Season to taste with salt and freshly ground black pepper, adding chilli flakes for some heat if you wish. Set aside.

Toast wholegrain bread until golden, or prepare a large platter of fresh vegetable sticks and corn chips.

To serve, spoon 1/4 of the avocado mixture onto each slice of bread. Top with cherry tomatoes (and feta if using). Serve immediately garnished with extra mint.


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