Mediterranean Avocado Toast

With Nutritional Savoury Flakes & Hemp Seeds


Given that Avocado on toast is the signature dish of Millennials, we just had to do a write up on it! What does Avocado go with? Pretty much everything! Do you need to follow a recipe? Nope, but here is one just in case! And given that we have all sacrificed homeownership to enjoy this delicious gift of nature, we thought we would celebrate it and tell you a little bit more about it!

Avocados are a great source of monounsaturated fats, which have been found to be particularly healthy fats, and can boast health benefits such as improving heart health, reducing inflammation and improving insulin sensitivity.  The micronutrient profile definitely qualifies Avos for superfood status, as one large avocado contains over 10% of your recommended daily intake for iron, magnesium, phosphorus, zinc, thiamin and riboflavin, over 35% of vitamins C, niacin, B6 and E, over 50% of vitamin K and 89% of folate - making it a source of almost every vitamin.

The other essential ingredient in Avocado toast is, of course, the toast and sourdough also comes with it’s own benefits! The fermentation involved in making sourdough reduces the disulfide bonds found in gluten making it more digestible, so people who usually find themselves sensitive to gluten can often manage sourdough much better.

We have included our Nutritional Savoury Yeast Flakes, as they add heaps of nutrients including all of your B vitamins, calcium, iron, zinc and potassium, and they also add a yummy savoury taste.  Pepitas add a bit of crunch, as well as plenty of extra magnesium and iron, and hemp seeds are a complete protein source and high in iron, magnesium, calcium and phosphorus.

So you keep eating your avocado on toast and feel good about it!



2-3 slices of sourdough

1 clove of garlic, cut in half

1 avocado, halved and sliced or mashed

1 vine ripened organic tomato, sliced (or cherry tomatoes, halved)

1 lemon, cut into wedges

25g good quality goat cheese 

Chilli flakes

Handful of fresh herbs - your choice

1 tbsp hemp seeds

Olive oil

1 tbsp Vegan Nutritional Savoury Flakes

1 tbsp Pepitas

Pinch of Himalayan Salt


1 tbsp Vegetable Broth Garden Veggie


1. Toast sourdough until golden brown

2. Rub the cut side of garlic clove over the toast

3. Then layer the avocado, tomato, and goat's cheese on top

4. Sprinkle over herbs, broth, hemp seeds, pepitas, nutritional savoury flakes, salt & chilli flakes

5. Drizzle with olive oil and a squeeze of lemon



Vegetable Broth Garden Veggie

Vegetable Broth Garden Veggie

From $24.95

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