Toast. Pretty much universally adored and missed most by low carb aficionados (though they would completely deny it!!). The fact is bread is perfectly fine as part of a balanced diet. But I have only one rule. Please get yourself a decent loaf of real bread! That is, bread that doesn’t have a ‘best before’ date or more than 3-4 main ingredients (unless you are buying gluten-free). My top recommendation is a good quality sourdough.
Sourdough is more digestible and nutritious than industrial loaves thanks to naturally occurring acids that ferment the dough to bread down phytates (which impair nutrient absorption) and gluten (which may cause intolerances, though not to be confused with celiac disease). This fermentation process makes nutrients more available for absorption, and renders simple sugars less available, which may help to control blood sugar, particularly for people with diabetes.
This is not so much a strict recipe as it is a source of ideas for making a slice of toast into a nutritious, energy sustaining, mid-afternoon or evening snack. My advice is to stay away from overly processed shop bought spreads and try to make your own, or purchase whole, nut or seed spreads with no added sugars or oils. Real Irish butter, goats butter, olive oil or even coconut oil are also perfectly fine options if you’re not a fan of nut and seed spreads.
Serves: one to multiple
You will need:
- Bread: 1 slice per person (I used a small loaf of german-style rye sourdough bread).
- Nut Butters* (1 tbsp per person): choose from Meridian Almond butter, Meridian Peanut Butter and Coconut Butter.
- Fruits: choose banana and avocado (3-4 slices per person), or blueberries (2 tbsp per person).
- Nuts, Seeds & Sprinkles (1/3 tbsp) per person: 85% cacao dark chocolate (grated), black sesame seeds, coconut flake, ground cinnamon.
Topping Combinations featured:
- Savoury: Crunchy Almond butter, Avocado & Black Sesame Seeds
- A bit posh: Coconut butter, Crushed Blueberries & dark chocolate
- Old-school: Crunchy Peanut butter, banana, cinnamon & coconut shavings
- Simple! Lay out small bowls and jars of your favourite toppings. Toast the bread and get creative!
To make your own coconut butter: dump 250g unsweetened desiccated coconut into a high-speed food processor and pulse for 8-10 minutes until smooth and runny. Decant into an airtight jar and store at room temperature. Note: coconut butter tends to harden even in the warmest cupboards. To soften, submerge the jar in warm water for 10 minutes before use.
To make other nut butters: you only need ONE ingredient to make any nut butter! Nuts! If you roast them in the oven for about 15 minutes at 150C (350F) you will get a lovely creamy texture as roasting helps to release the natural oils in nuts. My favourites are walnuts, hazelnuts or almonds. Macadamias are also great but quite pricey! Cool the nuts slightly before tossing into a food processor and blending for about 8-10 minutes until smooth and creamy. Store in an airtight jar.
|Almond Butter, Avocado + Black Sesame Seeds||1 slice||266||15.7g||8g||26.7g||2.6g||5.8g|
|Coconut Butter, Blueberry & dark chocolate shavings||1 slice||239||13g||3.5g||28g||6.2g||3g|
|Peanut butter, banana & coconut||1 slice||259||11.1g||8.1g||32.6g||9.3g||4.4g|
PAMELA RYAN | NUTRITIONIST | CORPORATE NUTRITION + YOGA
*Available in LloydsPharmacy Stores