Appetizers

Avocado and Blue Cheese Toasts

8

Toast is a traditional breakfast food that the British include in every meal that they can. This ranges from the morning rush grab and go breakfast before work, to a Sunday brunch of scrambled eggs and bacon, to the renowned Full English. Originally, toast was a product of traditional country life, however over time toasting stale bread became so common that it eventually became a national food habit throughout the British Isles. This then spread across the world, as toast was introduced into other countries that had been colonized by Britain. But what's the reason for the obsession? It's surely the combination of the delicious flavour, enticing smells and versatility, by complementing and enhancing the taste of some of the most delicious foods on our plates.

Our avocado and blue cheese on toast will not only fill up your morning with intriguing flavour but of course will provide nutritional benefits too. In comparison to fresh bread, toasting has been shown to decrease glycemic response, thus reducing the risk of obesity and type II diabetes.

Avocado provides high amounts of monounsaturated fatty acids (MUFA) which are able to improve blood lipid profile and lower the "bad" low-density cholesterol. Avocado consumption is commonly associated with a reduced risk of metabolic syndrome meaning more normalised blood pressure, less blood sugar, less body fat and a reduced chance of an abnormal cholesterol level. A tablespoon of piquant blue-cheese bring together the delicious flavour of these easy-to-cook morning items!

When the day begins let's follow this simple and tasty recipe to gift yourself with a comforting and toasty start.

2
slices multi-grain bread
120 g. avocado, roughly chopped
10 ml. lime juice
10 g. roasted edamame pods
20 g. blue cheese
  1. Combine avocado, lime juice, edamame, and blue cheese in a food processor. Pulse until smooth.
  2. Toast bread slices and cut into quarters.
  3. Top toasts with avocado and blue cheese...
    See the full directions on my site
Nutritions

Calories
133

Sodium
144mg
6% DV

Fat
11g
17% DV

Protein
3g
6% DV

Carbs
5g
2% DV

Fiber
4g
18% DV

Comfort food at its best! The ultimate Cheesy Chicken and Broccoli Casserole with Rice is made from scratch with simple, wholesome ingredients. The flavorful rice, vegetables, and chicken come together in a creamy sauce with a buttery Ritz cracker topping. Add a salad and corn muffins or biscuits for a hearty, family-friendly dinner any night of the week!

3/4 c salted butter
1 onion
4 cloves garlic
1/2 c all purpose flour
3 c low sodium chicken broth
12 oz cream cheese
2 t fresh thyme
1 t fresh rosemary
1 T Dijon mustard
1 1/2 t kosher salt
1/2 t black pepper
4 c cooked shredded chicken
4 c cooked long grain white rice
4 c frozen baby broccoli florets
2 c coarsely crushed Ritz crackers ( mixed with 2 T melted butter )
10
  • Preheat oven to 350° F . Grease a 9 x 13-inch baking dish; set aside.
  • In a large Dutch oven, melt butter over medium heat. Add onion and garlic; cook, stirring occasionally, until onion is...
    See the full directions on my site
Nutritions

Calories
1348

Sodium
1443mg
60% DV

Fat
59g
91% DV

Protein
56g
113% DV

Carbs
141g
48% DV

Fiber
7g
31% DV