For All Recipes:

Choose your favorite type of whole grain bread – gluten-free or not.  (I suggest something that has lots of grains and seeds in it. Look for something that could get caught in your teeth.  This means there is more fiber in it which is the stuff I’m always trying to get you to eat more of because it makes you feel fuller, supports healthy cholesterol levels, and usually helps to form a good poop. I also am a big fan of “sprouted” bread like Dave’s Killer Bread, Ezekiel, Manna and the somewhat expensive gluten-free Food for Life. )

Toast this bread.  That was easy.

 

INGREDIENTS:

PESTO-CADO on toast

1 avocado – peeled, pitted and halved

½ cup finely chopped spinach

½ cup finely chopped basil

1/8  cup olive oil

4 garlic cloves finely chopped (use garlic powder in a pinch, but you will miss the robustness of the live bulb!)

½ teaspoon salt or to taste

1 Tablespoon of nutritional yeast

3-4 pieces of whole grain bread

 

SMOKO-CADO on toast

1 avocado – peeled, pitted and halved

4 oz silken tofu

1 tsp of smoked paprika

½ lemon, juiced

½ teaspoon salt

3-4 pieces of whole grain bread

 

ROSEMARY BEAN-CADO on toast

1 avocado – peeled, pitted and halved

½ cup cannellini beans (aka white beans)

1 Tablespoon of rosemary, finely chopped

1/8  cup olive oil

½ Tablespoon finely chopped garlic (use garlic powder in a pinch, but you will miss the robustness of the live bulb!)

½ teaspoon salt

½ teaspoon ground pepper

3-4 pieces of whole grain bread

 

CHEVRO-CADO on toast

1 avocado – peeled, pitted and halved

¼ cup creamy goat cheese (chevre)

¼ cup chopped onions

Salt and pepper to taste

3-4 pieces of whole grain bread

 

DIRECTIONS

Place all ingredients (except the bread!) into a Cuisinart blender and blend until you have the desired consistency, or place into a bowl and mash together using a potato masher. Toast the bread (or not, if you like!) Spread avocado mixture into each piece of toast. Sing glory hallelujah.

 

SERVES: 2-4

Prep time: 8 minutes

 

Original Recipes by Mary Purdy

ABOUT MARY

Mary Purdy is a Registered Dietitian with a Masters in Clinical Nutrition from Bastyr University. Past experience: Private practice (8 yrs), Adjunct professor at Bastyr University, Clinical Supervisor at Bastyr Center for Natural Health. Mary currently works as a Registered Dietitian Coach at the Scientific Wellness company, Arivale. Mary takes an integrative/holistic approach to diet, health & wellness and believes that food is medicine!

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ABOUT THE SHOW

Mary Purdy, MS, RDN, dishes out easy-to-digest info, tips, and advice about nutrition & lifestyle, backed by over 10 years of clinical experience and a healthy sense of humor. Join the weekly conversation! Episodes come out weekly.

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