I almost didn’t share this post with you as I realized the last minute I don’t have a proper toast (or some fancy bread). But no one is perfect, right? So I decided to use my imperfect baguette as a good companion to these beautifully grilled mushrooms, cherry tomatoes, and mashed avocado. This is like a go-to breakfast or brunch. Okay, who am I kidding? Have it for lunch, snack or dinner as well. There are no rules when it comes to this very easy and very nutritious meal.

So how nutritious is this meal really?

Mushrooms

Mushrooms are low-calorie food. They contain only a couple of calories per 100g. To be precise – 22 calories per 100g.

Nutritional value (100g)

  •  Calories – 22cal
  • Protein – 3.1g
  •  Fat – 0.3g
  • Carbs 3.2g 
  • Fiber 1.2g

Mushrooms may also have an anti-inflammatory effect. A variety of mushrooms, including the plain white button variety, appear to blunt the inflammatory response, potentially offering a boost in immune and anticancer function without aggravating diseases of inflammation.

Another brilliant fact about mushrooms is they are a good plant source of Vitamin D. Now, this is a bit of a tricky one. Usually, mushrooms are grown in nature where they absorb the sun (UV light) and synthesize vitamin D. It’s very similar to how our skin synthesize it. But most mushrooms are now farmed under artificial lights so not all of them are rich in Vitamin D. Luckily, you can either buy enriched mushrooms or you can simply expose them to sunlight at home.

Benefits of button mushrooms:

Excellent source of minerals – Selenium, copper, potassium, and zinc

Source of B vitamins – Thiamine, Riboflavin, niacin and pantothenic acid

 

Avocado

Ahh, yummy avocado has so many health benefits. Avocados are an excellent source of potassium (the content of 2-3 bananas), vitamins B, C and E, omega 3 fatty acids, magnesium, and fiber.

Nutritional value 100g (about half of an avocado) 

  • Calories – 160cal
  • Protein – 2g
  • Carbs – 8.5g 
  • Fat – 14.7g 
  • Fiber – 6.5g

Healthy fats in avocado lower cholesterol (total and LDL) and increase healthy HDL cholesterol.

Tomatoes

 Tomatoes are considered low-calorie food as well as mushrooms. But the nutritional value is amazing. Packed with beta-carotene, an excellent source of vitamin C and B6, biotin, and vitamin K. 

Nutritional value (100g)

  • Calories – 18cal 
  • Protein – 1.1g
  • Carbs – 3.6g 
  • Fat – 0.4g
  • Fiber – 1.3g

Now when you’ve got some more nutritional info about this dish, let’s get started!

 

Mashed Avocado and Mushrooms on toast

Course: Breakfast, Brunch, Lunch, AppetizersDifficulty: Beginner
Servings

2

servings
Prep time

5

minutes
Cooking time

20

minutes

Easy, nutritious and delicious vegan meal!

Ingredients

  • Grilled mushrooms
  • 300g Baby button mushrooms

  • 1 tsp olive oil

  • 2 cloves of garlic (crushed)

  • 1 tsp salt

  • fresh thyme

  • Roasted cherry tomatoes
  • 300g cherry tomatoes (I used on vine)

  • a drizzle of olive oil

  • 1/2 tsp oregano

  • salt

  • Mashed avocado
  • 1 avocado

  • juice of 1/2 lemon or lime

  • 1 tbsp nutritional yeast (optional)

  • 1/2 tsp cayenne pepper

  • salt and pepper to taste

  • Bread / toast

Directions

  • Grilled mushrooms
  • Heat the olive oil in a pan, add crushed garlic and saute for a couple of minutes. Add whole mushrooms, salt and fresh thyme. Grill for 5-15 min* see notes
  • Roasted cherry tomatoes
  • Whilst the mushrooms are cooking, place cherry tomatoes on a non stick baking tray, drizzle with oil and the rest of the ingredients and bake on 180°C for 15 min
  • Mashed avocado
  • Mash avocado until smooth and creamy, mix with lemon juice and season well.
  • Avocado and mushrooms on toast
  • Toast your bread (I just heated mine in the same pan where I prepared mushrooms so it has a nice mushroomy taste but you can do it in a toaster or in the oven).
  • Spread the avocado on toast, add mushrooms, sprinkle with chilli flakes and/or more salt if needed.

Notes

  • Feel free to swap fresh garlic with 1/2 tsp garlic powder
  • Use any mushrooms you desire, no need for specific baby button ones
  • Use on vine or standard cherry tomatoes
  • *I like my mushrooms golden and well grilled hence the 5-15min cooking time range . In case you like it juicy, grill for about 5min
  • Mash avocado with a fork or in a blender for even creamier taste

  *resources: The encyclopedia of healing foods (Dr. Michael Murray and Dr. Joseph Pizzorno with Lara Pizzorno, MA, LMT. // Nutritionfacts.org

Did you make this recipe? Tag @thymewithtina and use #thymewithtina

 

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