Mashed Avocado Toast with Feta and Pepitas

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Pumpkin seeds add a nice extra crunch and texture to this toast. Avocados are rich in vitamins and minerals and in heart-healthy monounsaturated fat. Because fat slows digestion, this is the perfect way to add the right kind of fat to your breakfast so you can stay satisfied for several hours. Pumpkin seeds are also nutrient dense – they are packed with magnesium, zinc, and iron, and rich in a variety of antioxidants.


    • 1 slice whole grain bread
    • 1/3 avocado, mashed
    • 1 lemon wedge
    • 1 tsp. feta cheese
    • 1 tsp. pepitas (pumpkin seeds)
    Makes 1 serving (1). Per serving: 210 calories, 12 g total fat (2 g saturated fat, 0 g trans fat), 5 mg cholesterol, 22 g carbohydrates, 6 g protein, 5 g dietary fiber, 180 mg sodium, 4 g sugar, 0 g added sugar.


    1. Toast bread.
    2. Mash up avocado and mix well with lemon juice.
    3. Top all ingredients onto toast.