Avocado on Toast - 4 ways | Jamie Oliver 🥑

Listen, I'm gonna be here for the next couple of months. Chop it up, press down like that. I haven't got a clue what I'm supposed to be doing. We need to get our stuff on. That is what I'm talking about. Twist like that, give it a ruddy good spanking. Perfect, just having a moment. Let's start the day in a superfood way. For a balanced brekkie, this is one of my favourites. Avocado and toast with all the trimmings. A simple pleasure to set you and the family up for a great day. Avocado is a great source of vitamin E, which we need to protect our cells. Plus they're high in unsaturated fats, which help to reduce heart disease and lower cholesterol levels. So when you're buying your avocados, it wants to just, you know, give a little bit when you're touching it. And of course, if you want it that day, the next day, you know, get it ripe. And then if you want to have it for three days later, you can get it a little bit harder. We're just going to take the pip out of the middle there. Put the knife in carefully, then roll it on the board is a safe way to do it. One of the biggest reasons for cuts to the hands is avocado. So watch out, just twist it and then you've got your seed in there. Put it down and then just tap the knife on the seed and twist it and it should come out lovely. Now look at that, nearly 20-25% fat, but good fats, really good fats. So half a piece of avocado on a salad for lunch or a breakfast is perfect. You know, when you're kind of going a whole one, you're kind of ramping up the calories. So just don't go over the top on it. Scoop out the flesh with a spoon, then pop a piece of rye bread in the toaster. So we know we've got whole wheat bread, brown bread, it's an amazing trade up from white. Loads more fibre, really, really good for you. But this is rye bread, you can get it pre-sliced in packs, which is really nice, convenient. It lasts for like a week. The flavour is extraordinary and it's an amazing texture. It's like whole grains in there. It's really unprocessed. Now you can do this in literally a minute. And if that ain't fast food, what is? But give your body something beautiful. Just gonna slice up half. I'm just gonna mash up this half. I'll take my crispy rye bread. I'm gonna butter it with the avocado. Beautiful, smooth. That's our kind of base. Actually a lot of people stop around there, okay. And as lovely as that is, that's not complete. And the whole thing about the superfood philosophy is I want to give you guaranteed, complete, balanced, nutritious meals that are good for you. We've got our carbohydrates from our rye bread, right. And you've got lovely fibre in there. We've got our beautiful mashed avocado. So what I want to do is add our veg element and our dairy element. So grab a small handful of rocket and chop some cherry tomatoes. And of course these different coloured ones are beautiful. Kids just go crazy for them. Dress in a squeeze of lemon juice, plus salt and pepper. Mix it all up, then load it onto the rye and avocado toast. Gorgeous. Then we're gonna take a lovely little slice of prosciutto. Beautiful waves and twists like that. We've also got a nice little wodge of avocado that we can just have on the side. And something that I love to do, a little bit of chilli sauce. This is so good in the morning. And then we've got some parmesan. You've got veggies in there, carbs, protein, dairy. A balanced meal at around about 350 calories. If someone made that for you in the morning, you'd be well chuffed. It's got gorgeous colours and just screams health. And it's not blooming boring. Oh yeah. When it comes to avocado on rye, there's so many options. Mix it up, but keep it balanced. Why not try a light cream cheese base with seasonal greens rich in vitamin K and half a boiled egg for protein. Then sliced avocado plus a pinch of curry powder. Or how about beetroot smashed with cottage cheese and hummus. It may sound a bit out there, but this combo is delicious. Plus it's packed with potassium and calcium. Which is a brilliant base for your half avocado sprinkled with seeds. And for something sweet, try mashing avocado with light cream cheese, banana and cocoa powder. It's delicious. Then top with vitamin C rich raspberries, nuts and dark chocolate shavings. Trust me, it's amazing.