There’s nothing like walking into the kitchen and smelling the aroma of fresh bread toasting. OK, there’s one thing that’s even better: Actually eating that warm, grainy slice with just the right toppings. (Smashed avocado, anyone?)
But today, “toast” doesn’t always mean “bread.” Just check Instagram to see that bread is in competition with fruits and veggies topped with whatever its creator can imagine. And that’s a good thing. More than kitchen creativity, these “toasts” can help fill the gaps in our nutritionally-deficient diets. Studies show that we’re not getting enough fiber, potassium, calcium and a host of other vitamins and minerals that fruits and veggies can supply. Although I’m not ready to give up whole-grain breads, which have their own benefits, there’s something to be said for this new wave of sort-of sandwiches.
To help you toast to toast, I asked few of my nutrition pro pals for their favorite — and wildly creative — alternative toast ideas:
Cauliflower Toast
Lauren Harris-Pincus, a registered dietitian nutritionist and owner of Nutrition Starring YOU, uses cauliflower as her toast foundation. ( Here’s the recipe.) “I shape the batter into squares like toast and top with runny eggs, or I use it as toast for a grilled chicken sandwich with guacamole,” she says. Not a bad idea, especially considering cauliflower — like broccoli, cabbage and Brussels sprouts — is a cruciferous vegetable that contains compounds known as glucosinolates, which may help protect against cancer.
[See: 7 Reasons to Choose a Plant-Based Diet.]
Sweet Potato Toast
Mary Ellen Phipps, a registered dietitian and owner at Milk & Honey Nutrition, likes sweet potatoes because they offer a variety of nutrients including vitamin A (in the form of beta-carotene), vitamin C, manganese, copper, pantothenic acid, vitamin B6, potassium, dietary fiber, niacin, vitamin B1, vitamin B2 and phosphorus. They’re also filled with good-for-you complex carbohydrates. In the right portions, they might help stabilize blood sugar levels, too. Phipps likes the richness of creamy fats as toppings — think mashed avocado or whole milk yogurt — and protein sources (like nuts, chicken or eggs) either on the toasts or as a side. Here’s her recipe.
Carrot Cake toast
Kate Scarlata, a Boston-based registered dietitian nutritionist who specializes in digestive health, has taken carrot cake to a whole new level. Simply put, she tops thinly sliced apple rounds with 1/4 cup of shredded carrots, 2 tablespoons of whipped cream cheese mixed with a splash of vanilla extract, 1 tablespoon of chopped walnuts and a sprinkle of cinnamon or cinnamon sugar. Not only delicious prepared this way, carrots are also rich in the antioxidants lycopene and beta-carotene, which are important for eye health. Plus, they provide a fiber boost. Walnuts add a nice dose of anti-inflammatory healthy fats as well as magnesium. In other words: You can have your carrot cake and eat it too.
[See: 13 Foods That Do Your Eyes Good.]
Pear or Apple Toast
Pear toast has caught the interest of Chelsey Amer, a New York City-based registered dietitian nutritionist in private practice who created C it Nutritionally. Amer slices a pear lengthwise and tops it with sunflower seed butter, chia seeds, pumpkin seeds and a pinch of flaky sea salt to create the perfect combination of sweet and savory to satisfy her afternoon snack cravings. Pears are rich in fiber, with over 5 grams in a medium-sized pear. “Fiber helps keep you full between meals, prevents your blood sugar from spiking and keeps you regular,” Amer says. Plus, the skin of pears is an especially rich source of phytonutrients, including antioxidants, anti-inflammatory and even cancer-fighting compounds.
Sammi Haber, a registered dietitian nutritionist at Nutrition Works NY, tops her pear toast with Greek yogurt and chia seeds. Apple toast is also a go-to for her: She uses thinly sliced apple as a base for peanut butter and coconut flakes. Starting the day with these “toasts” helps Haber fit in extra servings of fruit, as well as satiating protein from the Greek yogurt and peanut butter. The toppings also help her reap the benefits of added fiber.
Butternut Squash Toast
You can’t go wrong with a base of butternut squash for your toast topped with artichoke hearts, olives, cheese, pesto and fresh herbs, finds Christy Brissette, a registered dietitian nutritionist and president of 80 Twenty Nutrition. “Butternut squash is loaded with beta-carotene, an antioxidant that promotes healthy eyes,” she says. “This gluten-free toast alternative makes a colorful and nutritious base for all your favorite fixings — and is more affordable than some gluten-free breads.” Score! Get her recipe here.
Portobello Mushroom Toast
Brissette thinks outside the crust with her Portobello-based toast topped with marinara or tomato sauce, dried oregano, chili flakes, mozzarella cheese, sliced cherry tomatoes and fresh basil. “Swapping your typical wheat toast for Portobello mushroom caps helps you to lower the calories and gain the potential cancer-fighting benefits of mushrooms,” she says. Mushrooms are also a good source of fiber and vitamin D. Get her recipe here.
[See: 12 Spring Superfoods, From Leeks to Beets.]
Fig Toast
It’s hard to resist Brissette’s fig-based toast filled with goat cheese and a drizzle of honey and balsamic vinegar. “Figs are a heart-healthy fruit because they’re a good source of fiber and they contain potassium, an electrolyte that helps lower blood pressure,” she says. “Figs also support bone health benefits since they provide a good source of calcium.” Get her recipe here.
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7 Genius Alternative ‘Toast’ Ideas originally appeared on usnews.com
