In a world where breakfast can easily become routine, discover how to make a gut healthy avocado toast with a unique miso mayo twist.
Not Just Another Avocado Toast: What sets this avocado toast apart from the rest? It’s the special miso mayo, a fusion of tofu and miso paste. This combo doesn’t just level up the taste but also bolsters gut health.
Key Ingredients Making This Avocado Toast with Miso Mayo Exceptional!
Sourdough Bread: Offers natural fermentation benefits including easier digestion and gut health.
Avocado: Rich in healthy fats, vitamins, and minerals.
Miso: Adds probiotics, essential for gut health, along with an umami kick.
Hemp Seeds: A source of a comlete plant-based protein and essential fatty acids.
Tofu: A plant based protein, rich in essential amino acids, iron, calcium, and other micronutrients beneficial for health.
Miso and Sourdough: A Deep Dive Into Their Health Benefits
Fermented foods, including sourdough and miso, have been staples in many cultures. They not only add a distinct taste but also offer numerous health benefits.
Sourdough Bread: More Than Just a Loaf
Sourdough bread stands out from other bread types because of its natural fermentation process. Here’s why it’s a top choice:
- Natural Fermentation: Sourdough is made using naturally occurring lactobacilli and yeast cultures. These cultures produce lactic acid and acetic acid during fermentation.
- Digestive Benefits: The beneficial acids in sourdough break down gluten and phytic acid, making the bread easier to digest. This process also increases the bioavailability of nutrients, ensuring your body absorbs them efficiently.
- Gut Health: The lactobacilli present in sourdough bread can boost the growth of good bacteria in your gut, which is good for your health (1).
Benefits of Miso
Miso, a traditional Japanese paste, is made from fermented soybeans and grains like rice or barley. Here’s why it’s a health gem:
- Nutrient-rich: Miso provides a good amount of vitamins, minerals, and beneficial plant compounds. It’s also a source of B vitamins, calcium, iron, magnesium, selenium, phosphorus, and choline.
- Digestive Health: Miso promotes healthy gut flora, which is essential for digestion and reducing symptoms like gas, constipation, and bloating.
- Cancer Protection: Despite its high salt content, miso doesn’t seem to increase the risk of stomach cancer like other high-salt foods. It may also reduce the risk of lung, colon, stomach, and breast cancers, especially when fermented for longer periods.
- Immune System Boost: Miso contains nutrients and probiotics that may help the immune system function optimally, potentially reducing the risk of infections and the need for antibiotics.
- Other Potential Benefits: Miso may promote heart health, reduce cholesterol levels, lower blood pressure, protect against type 2 diabetes, and promote brain health (2).
Incorporating probiotic-rich ingredients like sourdough and miso into your diet is a game-changer for your health. And this gut healthy avocado toast recipe ensures you get the best of both worlds!
💪 Protein’s Role in Gut Healthy Avocado Toast
Protein is an essential nutrient that plays a crucial role in supporting healthy muscles, keeping you feeling full and satisfied, and providing sustained energy throughout the day.
Miso Mayonnaise
Both miso and silken tofu contribute to the protein content, making it a valuable protein source, especially for vegetarians and vegans.
Silken tofu offers a creamy texture without the high saturated fats found in traditional mayonnaise made from egg yolks and oil.
Hemp Seeds
Hemp seeds are nutrient-dense and offer various health benefits, including supporting heart and skin health and aiding digestion.
Protein content: Hemp seeds are a complete protein source (over 25% of calories), meaning they provide all nine essential amino acids that our bodies cannot produce on their own.
This percentage is considerably higher than similar foods like chia seeds and flaxseeds. Specifically, 30 grams of hemp seeds, or about 2-3 tablespoons, provide approximately 11 grams of protein (3).
Maximizing Protein Intake: Tips and Tricks
- Add tempeh or tofu: Fry or bake them for a crunchy topping.
- Sprinkle extra hemp seeds: Easily enhance your toast’s protein content.
- Add vegan meat alternatives: Vegan bacon or sausages can be delicious toppings.
Alternative Dietary Options:
Gluten-Free: For those with gluten sensitivities, swap the sourdough bread with a gluten-free alternative.
Soy-Free: Swap silken tofu in the miso mayo with alternatives like creamy cashew cheese or mashed white beans for a similar texture.
Our Avocado Sourdough Toast recipe takes your protein intake to the next level by incorporating two powerhouse ingredients – tofu and hemp seeds! Just 100g of tofu offers roughly 8g of protein, and a tablespoon of hemp seeds adds another 3g.
In total, you’re looking at an 11g protein boost per serving!
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Wrap Up
Get ready to fall head over heels in love with this gut healthy avocado toast. Have a unique twist to share?
Engage with us on Insta #funkinhealthy.
Give this nutritious avocado toast a shot and kickstart your day the right way!
🔗 Other Gut-Boosting Breakfast Inspirations:
🥣 Protein Packed Amaranth Bowl Dive into a bowl full of proteins, fibers, and essential nutrients that kickstart your day the wholesome way.
🍇 Goji Berries Oatmeal Bowl Uncover the sweet and tangy flavors of goji berries with hearty oats for a fulfilling and nutritious start.
🌱 Green Goodness Smoothie with Camu Camu, the vitamin C Superstar! Embrace the vibrant goodness of leafy greens with Camu Camu, for a smoothie that revitalizes your gut and ignites your morning energy.
Frequently Asked Questions about Avocado Toast
Can I use different types of miso paste for the mayo? Absolutely! Experiment with white, red, or yellow miso to vary the flavor. Adjust the quantity based on the saltiness and flavor intensity of the miso you choose.
Alternative toppings for avocado toast? Sprinkle some black sesame seeds or toasted sesame seeds on top for added crunch and a delightful nutty flavor. Add other toppings such as sliced tomatoes, microgreens, cucumbers, spinach, mushrooms you name it. Squeeze a bit of fresh lemon juice over the avocado. If you enjoy a bit of heat, add a sprinkle of red pepper flakes or drizzle some sriracha sauce for a spicy kick.
Any alternatives for miso mayo? Try soy sauce, tamari, or coconut aminos.
What are some soy replacements for tofu in the mayo? If you’re avoiding soy, mashed chickpeas or smashed white beans are excellent alternatives. They offer a creamy texture and boost the toast’s protein content.
Gut Healthy Avocado Toast with Miso Mayo | High Protein
Ingredients
- 4 slices sourdough bread
- 1-2 avocados
- 1-2 tbsp hemp seeds
For Miso Mayonnaise:
- 150 g silken tofu (approximately 1/2 block)
- 2 tbsp miso paste
- 1 tbsp squeezed lemon
Instructions
Preparing the Sourdough Bread:
- Start by toasting your sourdough bread slices to your desired level of crispiness. You can use a toaster oven, a regular toaster, or a skillet on the stovetop.
- Once toasted, set the slices aside.
Making the Miso Mayonnaise:
- In a blender or food processor, combine 150 grams of silken tofu, lemon juice, and 2 tablespoons of miso paste. Blend until the mixture achieves a smooth consistency.
Assembling the Toast:
- Slice the avocados.
- Spread a generous amount of the miso mayonnaise over each toasted sourdough slice.
- Top each slice with an even portion of the avocado slices.
- Sprinkle 1 tablespoon of hemp seeds over the avocado layer on each slice for an added protein boost.
- (Optional) For even more protein, consider adding pan-fried or baked tempeh, tofu, or your choice of vegan meat alternatives on top.
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