Tuna Avocado Toast
- Suitable for diets:
- Dairy-Free
- Heart-Healthy
- High-Protein
- Low-Carb
- Mediterranean
- Nut-Free
- Soy-Free
Why Diabetes Friendly?
- Low in Carbohydrates: The use of whole grain bread ensures a lower glycemic index, helping to maintain stable blood sugar levels.
- Healthy Fats: Avocado provides monounsaturated fats, which are beneficial for heart health and blood sugar control.
- High in Protein: Tuna is a lean source of protein, which aids in satiety and helps regulate blood sugar levels.
- Rich in Fibre: Both avocado and whole grain bread contribute to the fibre content, which is crucial for blood sugar management.
- Nutrient-Dense: The addition of fresh vegetables like celery and red onion increases the nutrient profile without adding excess calories or carbs.
Ingredients
- avocado (ripe) ½
- tuna (canned, drained) 5 oz
- celery (chopped) ¼ cup
- red onion (chopped) 1 tbsp
- lemon juice (fresh) 1 tsp
- cilantro (chopped (optional)) 1 tbsp
- salt ⅛ tsp
- pepper (or to taste) 1 pinch
- bread (whole grain ) 2 slices
Cooking Tips
- Ripeness of Avocado: Ensure the avocado is ripe for easy mashing and a creamy texture.
- Bread Selection: Choose whole grain or sprouted grain bread for the highest fibre content and best impact on blood sugar levels.
- Customization: Feel free to add other veggies like cherry tomatoes or cucumber slices for extra flavour and nutrition.
- Serving Ideas: This mixture can also be used as a dip for vegetable sticks or spread on rice cakes for a different twist.
Instructions
- In a medium bowl, mash the avocado with a fork.½ avocado
- Add the drained tuna, celery, red onion, lemon juice, cilantro (if using), salt and pepper. Mix until well combined.5 oz tuna, ¼ cup celery, 1 tbsp red onion, 1 tsp lemon juice, 1 tbsp cilantro, ⅛ tsp salt, 1 pinch pepper
- Lay out the two slices of whole grain bread and spread the tuna avocado mixture evenly on one slice of bread.2 slices bread
- Top an extra squeeze of lemon juice or chopped cilantro.
FAQ
Can I use a different type of fish?
Yes, you can substitute canned salmon or even mackerel for tuna if preferred.What can I use instead of bread to keep it low-carb?
You can use large lettuce leaves, cucumber slices, or bell pepper halves as a low-carb alternative to bread.How do I store leftovers?
Store any leftover tuna avocado mixture in an airtight container in the refrigerator for up to 2 days.Is there a way to make this meal vegan?
Yes, you can replace the tuna with mashed chickpeas or a plant-based tuna substitute.Can I add cheese to this recipe?
Yes, adding a small amount of feta or goat cheese can enhance the flavour, but it will add some calories and fat.How do I prevent the avocado from browning?
Mixing the avocado with lemon juice, as the recipe suggests, helps to slow down the browning process.
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