Avocado Toast With Fruits & Veggies | Open Avocado Spread Sandwiches | Perfect Brunch Recipe

Creamy avocado spread onto warm toasted bread is one of my favorite quick meals. It’s so delicious and very easy to make. These sandwiches can be assembled in under 5 minutes and they are perfect for breakfast, brunch, lunch, or dinner.

Avocado Toast With Fruits & Veggies

To begin, simply toast bread until crisp. You can use any kind of toast or sliced bread you have but I like to use crusty bread or whole-grain toast. Then, mash an avocado in a bowl with a fork. Add lime juice, salt and pepper then spread the mixture on the toasted slice of bread. Top up with your favorite fruits, veggies, or nuts.

Creamy Avocado Spread

Avocado is one of my favorite fruitAvocado has a very rich, creamy, and buttery texture. It also has an earthy and mildly sweet taste. It is also packed with lots of vitamins and minerals. For an open sandwich, look for avocados that yield a bit to a gentle squeeze, but avoid using avocados that are mushy on the inside. Cut avocados in half, remove the pit, scoop the flesh into a bowl and mash it up with a fork.

For these open sandwiches thick-sliced, whole grain bread is best. Golden, well-toasted bread gives a good base. Mashed avocado is more creamy and luxurious than sliced avocado.

Grilled Golden Toast

These open-faced sandwiches are topped with tons of tasty ingredients: Cucumber, Snack tomatoes, Oranges, Kiwi (Green and Yellow), Pineapple, Carrots, and Garlic Mushroom Spinach. 

Healthy Topping

Avocado toast has become my new favorite breakfast. It’s healthy, simple, and delicious and best of all, it’s super easy to make and ready in under 5 minutes. This recipe is for simple avocado toast but the possibilities are endless. Sometimes we like to zest up the avocado toast and top it with snack tomatoes, cucumber, oranges, or kiwi pretty much anything else.

Veggies & Fruit Toppings

Avocado Toast With Fruits & Veggies| Open Avocado Spread Sandwiches | Perfect Brunch Recipe

A great substitute for mayonnaise, creamy avocado offers a similar smoothness and mouthfeel while providing nutrients and healthy fats. A colorful, easy-to-make sandwich that makes for a quick brunch or lunchtime meal.

Ingredients :
Fresh bread, sliced into 8 to 10 half-inch slices (6 slices of bread)

Avocado Spread :
3 Ripe Avocados, pitted and peeled
Black salt – 1/2 tsp
Juice of one whole lime
Black pepper to taste, optional

Toppings :
Cucumber Noodles – 1 small cucumber
Fresh Spinach, rinsed and dried, Mushrooms, Garlic powder, little oil, salt to taste
Snack Tomatoes, sliced
Kiwi (peeled ) – 2
Pineapple (Small Cubes) – 1/2 cup
Apricots (thinly sliced) – 1/2 cup
Oranges wedges – 10
Grated carrot – 1/2 cup

Mix Seeds – Coconut flakes, flaxseeds, sesame seeds, sunflower seeds, melon seeds, pumpkin seeds. 2 tbsp each and mix them with a little salt, dried coriander powder, red chili flakes.

Method :

  1. Lightly toast your sliced bread until golden brown in a toaster.
  2. Chop, slice, and keep topping ready.
  3. In a bowl, mash together 3 ripe avocados with the help of frock. Mix lime juice, black salt, and black pepper. Mix it well and Avocado spread is ready.
  4. Add a generous layer of avocado spread over each piece of toast. Add your desired toppings, and enjoy quick, easy, and healthy breakfast.

I made six open sandwiches –

Seeds Sprinkle Open Sandwich –  Add a layer of avocado spread over a piece of toast. Sprinkle mix seeds mixture.

Seeds Sprinkle Open Sandwich

Sunshine Open Sandwich – Add a layer of avocado spread over a piece of toast. Top with orange wedges, and sprinkle with grated carrot and little black salt.

Sunshine Open Sandwich

Cucumber Noodle Tomato Open Sandwich – For making cucumber noodles I used a julienne peeler and squeezed extra water. Add a layer of avocado spread over a piece of toast. Top up with cucumber noodles and snack tomatoes sliced.

Cucumber Noodle Tomato Open Sandwich

Tropical Open Sandwich – Add a layer of avocado spread over a piece of toast. In this open sandwich cubed pineapple and sliced apricot are used as a topping.

Tropical Open Sandwich

Veggies Open Sandwich – In a pan, heat 1 tbsp oil over medium-high heat. Add sliced mushrooms (5 mushrooms) and saute until tender. Then add garlic powder (1/2 tsp) and cook 1 minute. Add chopped spinach (1 cup) and cook for 5 minutes. Sprinkle salt and keep aside. Let it cool down completely. Now add a layer of avocado spread over a piece of toast. Put 4 tbsp of garlic saute mushrooms and spinach.

Veggies Open Sandwich

Kiwi Open Sandwich – In this open sandwich green and yellow kiwi is used as a topping. Add a layer of avocado spread over a piece of toast. Top up with crushed kiwis.

Kiwi Open Sandwich

Orangey Besan Dhokla | No Sugar | Healthy Breakfast Recipe

Dhokla is a vegetarian food item that originates from the Indian state of Gujarat. Dhokla can be eaten for breakfast, as the main course, as a side dish, or as a snack. Being steamed besan dhokla is healthy and nutritious too. It is my favorite breakfast.

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No Sugar Dhokla

Made from besan this dish is nutritious, low calorie, protein-rich recipe ideal for breakfast or snack time. But this Dhokla is little different. It’s Sugarless. Generally, we add sugar to make dhokla little sweet. So I replace sugar with orange juice or mousambi juice. It makes dhokla tastier and healthier.

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Juicy Dhokla

Ingredients:

For Besan Dhokla:
Besan – 1 cup
Curd – 1/2 cup
Water – 1/2 cup
Eno or Baking soda – 1 tsp
Turmeric – 1/2 tsp
Juice of one lemon
Salt to taste

For Tempering:
Mustard Seeds or Rai – 1/2 tsp
Oil – 1/2 tsp
Water – 1 cup
Green chilli – 3
Lemon juice – 1 tbsp

Fresh orange juice – 1 cup
1/2 cup Pomegranate for garnishing

Method:

  1. Mix all above Dhokla ingredients except Eno and keep aside for 10 minutes.
  2. Keep 2 cups of water in deep kadai and put a stand in it. Cover it and let it boil for 5 minutes. Now add Eno in a dhokla batter and pour 1 tsp of lemon juice over it. Mix it well.
  3. Pour Dhokla batter into greased pan and steam for 15-20 minutes.
  4. Check with a toothpick if it comes out clean then it’s done. Allow dhokla to cool completely.
  5. Heat oil in a small pan, first add the mustard seeds. Let them pop first. Now add chopped chilies.
  6. In bowl mix water, lemon juice and add this mixture to tempering and boil for a minute.
  7. Then pour this hot mixture over steamed besan dhokla.
  8. Keep aside for 10 minutes. After 10 minutes add fresh Orange juice and serve immediately.

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Besan Orangey Dhokla

Tip :

  • Add juice just before serving.
  • Mosambi juice gives more sweet and tangy taste.
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Healthy Breakfast Recipe

Sprouts Paneer Stuffed Paratha | Breakfast Recipe | Beetroot Sprouts Paratha

Parathas, stuffed or plain, both are a real delight and can be eaten any time of the day. Vegetable parathas made with whole wheat flour are, in fact, a healthy breakfast meal to kickstart your day as they are rich in protein, fibre, healthy carbs and other essential nutrients. This stuffed sprouts paneer paratha is easy to make and filled with nutrients. I enjoyed this yummy paratha with Sesame Chutney.

It’s yummy and easy breakfast recipe with lots of goodness. Beetroot is my favorite vegetable and I always try to add beetroot in my daily diet. The easiest way to eat beetroot is mix with whole wheat flour and make rotis or parathas. For this healthy paratha, I used very less oil for roasting and for stuffing. I used boiled sprouts, crumbled paneer with onions.

Sprouts Paneer Stuffed Paratha

Sprouts Paneer Stuffed Paratha | Breakfast Recipe | Beetroot Sprouts Paratha

Sprouts are a powerhouse of protein and dietary fiber, it’s a perfect breakfast or lunch option. They are packed with loads of fibre and are virtually fat-free. The green moong dal sprouts contain a greater concentration of nutrients like Vitamin E, potassium, iron, phytochemicals, antioxidants, bioflavonoids, and protein. They also contain other nutrients like folic acid, zinc, niacin, riboflavin, copper and magnesium which are very good for hair.

Healthy Breakfast Recipe

Ingredients :

For Dough:
Whole wheat flour – 1 cup
Boiled and puree beetroot – 1
Oil – 1 tsp
Warm Water as needed

For Stuffing:
Green moong sprouts – 1 cup
Onion -2
Crumbled paneer – 1 cup
Finely chopped green chili – 2
Few finely chopped coriander leaves
Red chili powder – 1/2 tsp
Turmeric – 1/2 tsp
Coriander powder – 1 tsp
Pav bhaji masala – 1 tsp
Oil – 1 tbsp
Cumin seeds – 1 tsp
Salt to taste

Oil for roasting

Method :

For Dough:

  1. Boil one medium size beetroot in a pressure cooker and allow to cool down completely. Then peel the boiled beetroot and cut boiled beetroot into small cubes. Grind them into puree. It yields 1/2 cup of beetroot puree.
  2. Mix all dough ingredients and make a soft dough. Keep it aside (covered).
Healthy Stuffing – Sprouts & Paneer

For Stuffing:

  1. Boil sprouts with 1 cup of water in a saucepan for 5 minutes on medium flame. After 5 minutes strain boiled sprouts and let it cool completely.
  2. Then coarsely grind boiled sprouts along with green chili.
  3. Now put oil in a nonstick pan and add cumin seeds. Allow it to crackle. Then add coarsely ground sprouts & green chili mixture with turmeric, coriander powder, pav bhaji masala, red chilli powder. Cook for 10 minutes on low flame until mixture is dry.
  4. Take out the prepared mixture on a plate and let it cool completely. Now add finely chopped onions (coarsely grind onions and squeezed its water), crumbled paneer. Add chopped coriander leaves and mix them well.
Served with Sesame Dip

For making parathas:

  1. Make small balls from the dough, roll them and place the stuffing on one of the rolled parathas.
  2. Roll gently and sprinkle flour as required while rolling.
  3. Heat tava and let it become hot. Place the paratha on the hot tava.
  4. Roast from both the sides till golden with a little oil.
Wholesome Brunch Recipes

Special Contribution By Lucy Wyndham | Best Things to Eat Before and After a Workout

Best Things to Eat Before and After a Workout

Fewer than 10% of Indian citizens get regular exercise, according to a study by the Indian Council of Medical Research that polled 14,227 individuals in Tamil Nadu, Maharashtra, Jharkhand and the Union territory of Chandigarh. The study found that even those that do get regular exercise weren’t meeting the minimum requirements for cardiovascular activity. Doctors recommend at least 150 minutes of moderate exercise a week. That’s about 30 minutes of day of walking, swimming, jogging or cycling.

It’s important to be active, so if these statistics have encouraged you to start working out regularly, first check with your doctor and then check out our suggestions on the best things to eat before and after your workout. Good nutrition goes hand in hand with working out and what you eat, especially before you work out, matters.

Before Your Workout

Your body needs fuel to operate efficiently. For working out, that is even truer. You’ll be burning a lot of calories quickly, so you need complex carbs that digest slowly to keep your blood sugar and energy levels steady. You also need protein to keep your muscles strong and aid in recovery. You even need some fats, to power longer and less intensive workouts. Ideally, you should eat 2-3 hours before your workout but no later than 60 minutes before, otherwise stomach upset could occur.

Good meal choices include a lean protein, brown rice and roasted or steamed veggies, an omelet, whole grain toast with avocado and fresh fruit, oatmeal with fresh fruit, a smoothie made with milk, protein powder and fresh fruit, or a natural nut butter and fruit preserve spread on whole grain bread sandwich. Meal bars can also be okay but read labels carefully as some of them are little more than junk food, and of course, always drink plenty of water before, during and after your workout.

After Your Workout 

After your workout, you will be depleted of glycogen and protein, both of which are needed for strong muscles. They need to be replaced to aid in recovery and stimulate new muscle growth, so you should eat 30-45 minutes after your workout for optimal results. You’ll want to be sure your meal or snack pairs complex carbs with protein. Good choices include tuna on whole wheat crackers, yogurt with fresh fruit, salmon and brown rice, a grilled chicken and veggie pita, hummus on whole grain crackers, or veggies with beans and brown rice. Smoothies are also a good choice if you’re on the go. Just remember to make sure whatever you chose includes lean protein, healthy fats, and complex carbs.

Working out is important for optimal health, but to get the most out of it, you have to eat the right things at the right time. Stay away from junk food and foods that provide empty calories and stick with proteins, complex carbs, and healthy fats. Be sure to drink plenty of water as well, either plain water or an electrolyte replacement like Gatorade. Stay away from colas and energy drinks.

This article is written by Lucy Wyndham (lucywyndham.writer@gmail.com)

Lucy Wyndham is a professional freelance writer, Lucy enjoys reading, hiking and spending time with her husband and two children.