Avocado Sweet Potato Toast with Hummus

  May 21, 2019  |    Blog

If you think avocado toast is a healthy and delicious way to start of your day, you may be surprised to learn that’s there’s an even healthier and more tasty way to kickstart your day and it’s packed with even more anti-inflammatory benefits.  This Avocado Sweet Potato Toast with Hummus is the new creamy topped tender bread contender.  So, if you’re looking to step up your carb game (i.e. cut back on doughy carbs) and boost the wholesome, antioxidant and fiber-packed carbs, sweet potatoes are your vehicle. Whether you’re looking for an easy, delicious recipe to try, you’re on a gluten-free or grain-free diet, or if you’re looking to drop a few pounds in a healthy way, you’ll love our hummus toast.

For years many of our clients have been trying to cut back on their bread consumption and have often found that when they do, they feel less bloated. In fact, typically they tell us that they simply feel better all-around when they eat less bread and that they lose weight too! (Stay tuned for our blog—Is a Gluten Free Diet Right for You? [Spoiler alert: while we have recently gone on a gluten-free diet, it’s not necessary for everyone to go “gluten-free”]).  If you’re also working to eat less bread but still want something that satisfies you the same way that bread does while also providing a delicious vehicle for toppings–and that you can make a toast to Toast Tuesday’s with, you’ll love our newest creation.  Avocado Sweet Potato Toast with Hummus and Lime.

Buh-bye processed carbs that lead to inflammation, weight gain and disease, hello creamy avocado topped, sweet potato toast.

One major benefit with this avocado toast is that when you use sweet potato as your toast, it isn’t packaged or processed, instead it’s just the way nature intended, coming straight to you the way it was grown.  Bloat and blood pressure are kept at bay because it’s virtually sodium free (most bread has more sodium in one slice than you’d get in a serving of potato chips, oy!).  In fact, there are anti-bloat and blood pressure benefits with this recipe. And while, admittedly, this isn’t as easy as opening up a package and whipping out a slice of bread, it’s pretty dang easy to make—you just slice the sweet potato and let it work its’ magic in the oven while you move on doing other household chores, your flat-belly at-home workout, or whatever satisfies you.  You could even be whipping up some other recipes from our 21-Day Body RebootTM in the meantime.  And, any of it that you don’t eat, you can store in the fridge for later, just check out all the deets for specifics with the recipe.

 

Your body will be thanking you for this Sweet Potato Toast.  A serving is just 114 calories of a creamy topped, wholesome carb, fiber-filled deliciousness to have alongside of a protein-packed food (like these Skinny Frittata Muffins or scrambled tofu to start your morning off right.  Or have it  for lunch or dinner with this Salmon with Pineapple Salsa or with a lentil soup, or whatever you choose for protein!

Check out all of the health benefits from your heart and head—to your gut and butt that you get with this Avocado and Hummus topped recipe …

 

Sweet Potatoes Can Help to Fight Inflammation.

That orange flesh you see in the sweet potatoes comes from the plant pigment, beta-carotene which the body converts to vitamin A, a powerful antioxidant that helps to fight inflammation by fending off the damage from free radicals. If you take steps to reduce free radical damage in the body, you can help your body to fight off diseases like heart disease and cancer.  One sweet potato has more than 400 percent of your daily requirement for vitamin A!  So, you can start your breakfast off with a dose or end your day at dinner with a dose. Either way, you’ll keep your body in better working order.

 

Nutrition Twins Tip:

Make sure to eat sweet potatoes (or any veggie) with a little bit of a healthy fat to better absorb the fat-soluble nutrients, like vitamin A.

Did you know that fat soluble vitamins like the beta carotene in sweet potatoes is better absorbed with a fat source?  You’re in luck! With this recipe you’ll reap all the anti-inflammatory benefits of the sweet potato because you get a dose of healthy fat from the avocado and from the hummus too, score!  (If you’re making sweet potatoes, simply having a little bit of olive oil in the meal with it, would do the trick, too).

Sweet Potatoes May Help with Blood Sugar Control.

Unlike processed carbohydrates, sweet potatoes are a wholesome carbohydrate that research shows seems to help to regulate blood sugar control, thanks to its’ adiponectin, a protein hormone that’s produced by our fat cells.  Adinopectin seems to improve metabolism and insulin regulation and low levels of it have been found in those who have trouble metabolizing insulin.  This study published in the Journal of the American Medical Association (JAMA) found that the higher the level of adinopectin, the lower the risk of Type 2 Diabetes.  So if you’ve struggled with blood sugar control, or if diabetes runs in your family, enjoy a serving of this Avocado Sweet Potato Toast with Hummus and choosing it for the healthy carb at your meal, may be what you crave and what your body will thank you for!

 

Beauty Benefits and Heart Health comes with this Avocado Sweet Potato Toast with Hummus…

 

From the sweet potato alone, you get a dose of:

  • Calcium.  If you want strong bones and teeth, this is your friend. You may not realize, you need calcium for healthy hair and nails. 
  • Magnesium.  We call this the ultimate relaxer.  Magnesium helps to relax your body and lower blood pressure. When appropriate, we have our clients take a magnesium pill before bed and they tell us they feel like they got a massage because they feel so relaxed from it.
  • Potassium. We mention this mineral a lot and sweet potatoes are a great source of it. Potassium plays an important role in your diet when you’re looking to prevent bloat from sodium.  Chinese food last night anyone? This mineral works with sodium to balance the fluid and electrolytes in the body, so if you get too much salt, it helps to flush it out of the body along with the water that it attracts that works to dilute the sodium.  Potassium also helps keep blood pressure under control and may lower your risk of a stroke.

 

  • Sodium.  Great news, sweet potatoes (and this entire recipe!) are low in sodium.  This means you won’t have to worry about feeling water-logged or bloated from a salt-hangover. Plus, if you have high blood pressure, this recipe is for you. especially because it’s low in sodium and high in potassium which makes a good balance to reduce blood pressure.

If you are someone who loves hummus like we do, you don’t have to feel guilty about enjoying it.

 

While most other dips and spreads pack in artery-clogging saturated or trans fats that can lead to heart disease, hummus is made from heart-healthy chickpeas. So, thanks to the chickpeas, hummus contains plant-based protein, as well as fiber, which not only helps to keep you regular, but also helps to feed the healthy bacteria that live in your gut.  In fact, a study found that adding chickpeas to your diet for three weeks helped the good bacteria (like bifidobacterial) in your gut to grow, while suppressing the bad bacteria! Now we’re talking! 🙌Plus hummus contains folate, polyphenols and magnesium.

 

 

We’re big believers that healthy and delicious food like this works from the inside out, making you feel alive, full of energy and radiant, and the true win is to find foods like this that are so delicious that they feed your soul and your heart and gut at the same time—while helping you to get lean and fit.  If you’re looking for help to meet your health goals—whether it’s weight loss or gut health, or anything in between, we’ve got you!  Check out our 1:1 Sessions.

Avocado Sweet Potato Toast with Hummus

 

If you’re on a gluten-free or grain-free diet, you’ll love our vegan sweet potato toast, we’ve made it for you—it’s Easy-to-Make Sweet Potato Toast, topped with creamy hummus, avocado, lime and spices.  Eat it as a healthy appetizer or a wholesome carbohydrate at your meal.  Swap it for bread and enjoy it with a source of protein like eggs, fish, or beans!

 

Here’s how to make sweet potato toast, a super satisfying bread alternative.

Serves 4:

Ingredients

  • 1 large sweet potato
  • 2 ounces hummus*
  • dash cayenne pepper
  • 1 small/medium avocado (3 ounces)
  • black pepper
  • 1/2 lime

*If you’re following a gluten-free diet, make sure you choose a hummus that is certified gluten-free.

Directions

  1. Preheat oven to 400ºF.
  2. Line baking sheet with parchment paper to help prevent sticking to the pan.
  3. Cut ends off sweet potato and slice it lengthways, making slices that are 1/3 to 1/2-inch thick. Be careful not to cut them too thin or they will be too soft to make a good “toast”.
  4. Place sweet potato slices on parchment paper, place in oven and bake until slices are tender, roughly 20 minutes. You should be able to easily pierce them with a fork when they’re ready, but you don’t want them so soft that they’ll collapse when you add toppings.
  5. Remove from oven and allow to cool slightly (about 2-3 minutes).
  6. Spread hummus on toast and garnish with a dash of cayenne.
  7. Top with avocado slices and a black pepper.
  8. Spritz with juice of lime.

Note: Any sweet potato slices that you’ve toasted and that you don’t use immediately can be placed in the fridge in an airtight container.  When you’d like to eat the leftover “toast” simply reheat it in the toaster and add your toppings. You can store the sweet potato toast in fridge for up to a week.

Avocado Sweet Potato Toast with Hummus
 
Author:
Serves: 4
Ingredients
  • 1 large sweet potato
  • 2 ounces hummus*
  • dash cayenne pepper
  • 1 small/medium avocado (3 ounces)
  • black pepper
  • ½ lime
  • *If you're following a gluten-free diet, make sure you choose a hummus that is certified gluten-free.
Instructions
  1. Preheat oven to 400ºF.
  2. Line baking sheet with parchment paper to help prevent sticking to the pan.
  3. Cut ends off sweet potato and slice it lengthways, making slices that are ⅓ to ½-inch thick. Be careful not to cut them too thin or they will be too soft to make a good “toast”.
  4. Place sweet potato slices on parchment paper, place in oven and bake until slices are tender, roughly 20 minutes. You should be able to easily pierce them with a fork when they’re ready, but you don’t want them so soft that they’ll collapse when you add toppings.
  5. Remove from oven and allow to cool slightly (about 2-3 minutes).
  6. Spread hummus on toast and garnish with a dash of cayenne.
  7. Top with avocado slices and a black pepper.
  8. Spritz with juice of lime.
  9. Note: Any sweet potato slices that you’ve toasted and that you don’t use immediately can be placed in the fridge in an airtight container. When you’d like to eat the leftover “toast” simply reheat it in the toaster and add your toppings. You can store the sweet potato toast in fridge for up to a week.
Nutrition Information
Serving size: 1 serving Calories: 114 Fat: 7 g Saturated fat: 1 g Carbohydrates: 13 g Sugar: 2 g Sodium: 56 mg Fiber: 4 g Protein: 2 g

 

Nutrition Facts Per Serving Sweet Potato Toast without toppings: calories 36 calories

Nutrition Facts Per Serving with hummus and avocado: 114 calories, 7 g fat, 1 g saturated fat, 3 g monounsaturated fat, 1 g polyunsaturated fat, 13 g carbohydrate, 2 g protein, 4 g fiber, 2 g sugar, 56 mg sodium

115% Vitamin A requirement

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