Toast With All the Good Stuff
This simple lunch involves taking a selection of your favourite ingredients and assembling them on a toasted crusty bread with a dollop of delicious spread and a sprinkling of whatever you fancy – a great opportunity to get creative and be healthy at the same time!
Photograph by Niki Webster.
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Preparation time
5 min
Cook time
2 min
Total time
7
Meal
- lunches
- sides-light-meals-and-salads
Servings
1
Kcal
639
Carbs
39 g
Protein
32 g
Fat
34 g
* Nutritional information per serving.
Ingredients
- 2 slices of crusty bread (ideally wholemeal or sourdough – use gluten-free if needed), toasted
- Choose from a layer of tahini, vegan cream cheese, vegan pâté, hummus or guacamole
Cooked mix
- 1 clove garlic, finely chopped
- Handful of cherry tomatoes, halved
- 2 handfuls of fresh spinach
- Handful of marinated tofu pieces
- Pinch of salt and pepper
Cold options
- 1 avocado, sliced
- 2 tbsp sauerkraut
- ½ green or red chilli, finely sliced (seeds removed, optional)
- Handful of sprouted grains (eg alfalfa)
- 1 tbsp mixed seeds (eg pumpkin, sesame, sunflower)
- Sprinkle of paprika or chilli flakes
- Salt and pepper, to taste
Alternative options: any salad ingredient, chickpeas, fresh herbs, fried kale, fried mushrooms, fresh basil pesto, green goddess dressing, kimchi, mixed bean salad, nuts, olives, peanut sauce, toasted vegetables, rocket, sweetcorn, tahini sauce, vegan cheese, vegan mayonnaise, watercress
Instructions
- Heat a small amount of oil in a saucepan and then add the garlic. Fry for a minute before adding the cherry tomatoes, marinated tofu pieces and spinach.
- Lightly fry for a few minutes and occasionally stir until the spinach has wilted.
- In the meantime, slice all the vegetables and pop the bread in the toaster.
- Put a layer of your chosen spread onto the hot toast and then layer up with the other ingredients, including the cooked ingredients.
- Finish off with a drizzle of olive oil, dressing or sauce and a sprinkle of salt and pepper.
Keywords
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