Recipes With No Food Rules Series: Avocado Toast


  1. Cut your avocado and scoop out the inside. Mash avocado in a bowl with whatever seasoning you wish.
  2. Meanwhile toast bread of choice (this is a great opportunity to practice gentle nutrition).
  3. Add avocado mash to toast and sprinkle with goat cheese or feta and top with red pepper flakes or EBTB seasoning.

This Caesar Pasta Salad is a flavorful twist on the classic Caesar salad that will leave you feeling satisfied and satiated. In this recipe blog post, we’ll explore how this delightful dish is a great choice for meal prep or to bring to that upcoming potluck. 


– ¼ – ½ avocado 

– 1-2 pieces of toast (TIP: aim for a quarter of your plate to be carbs) this was more of a snack for me 🙂

– Goat cheese (for healthy fat and protein!)

– Salt (for flavor FYI all salts are the same)

– Optional: Red pepper flakes, Everything But the Bagel seasoning, lemon juice, garlic powder, etc.,

Welcome to our Recipes With No Food Rules Series, where we celebrate the joy of intuitive eating and wholesome meals that nourish both the body and soul without the food rules. Today, we’re excited to share our take on the classic breakfast favorite- Avocado Toast!


Avocado is a versatile, functional food, containing fat and fiber,, making it an essential ingredient to keep around for quick meals and snacks. This recipe is perfect for anyone looking for a tasty, nutritious, and filling breakfast that can be ready in minutes.


To start, take two slices of your favorite bread- sourdough, whole-grain, or gluten-free- and toast until crispy. While the bread is toasting, mash half an avocado in a small bowl and season with a pinch of sea salt, black pepper, and turmeric powder. These spices add not only flavor but also anti-inflammatory properties to the dish.


Once the bread is toasted, spread the mashed avocado evenly over each slice. Top with sliced cherry tomatoes, a handful of arugula, and a sprinkle of hemp seeds. These ingredients provide a satisfying crunch, bright color, and nutrient-dense boost to the recipe.


For an extra hit of flavor, we recommend adding crumbled goat cheese on top of your avocado toast. Goat cheese is a tangy and creamy cheese that complements the rich, buttery flavor of the avocado perfectly.


Finally, drizzle with a bit of olive oil and lemon juice for a tangy finish. This simple yet delicious combination of ingredients creates the perfect balance of macronutrients, fiber, and color that you need for a satisfying and satiating snack or meal.


If you want to make this into more of a meal we recommend following the plate method which was briefly mentioned in the recipe video. So what are the components we look for in a satiating and satisfying snack?

Balance: for any meal or snack it is important that we include all three macronutrients (fat, carbohydrate, and protein). Each macronutrient serves an important purpose in our diets. Fats and protein take slightly longer to digest than carbohydrates therefore are important to add to meals or snacks to help keep you full. Carbohydrates are the body’s main/preferred source of energy therefore also important to incorporate. 


Fiber: Adding a source of fiber such as the whole wheat toast used in the following recipe will also help to keep us full as fiber takes longer to digest. 


Color: Having something brightly colored on the plate such as the vibrant green from the avocado is pleasing to the eye plus gives us additional vitamins and minerals!


So now that we know the components to a satisfying and satiating snack or meal without the use of restrictive food rules, let’s dive in!

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