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02
April
2021

Avocado and Tomato Bruschetta

An easy recipe with a topping loaded with good fats, omega-3 and omega-6 all spread on one of our favourite breads.

 

 

 

This great and easy recipe is part of our series on all Fats - the Good Fats; Bad Fats - with a look at the ones we need to keep our bodies fuelled and other enjoyable recipes. 

 

 

Avocado is full of monounsaturated fats, loads of fibre, potassium and vitamin E. The olive oil is also high in monounsaturated fat and has lots of omega-3 and omega-6 

 

Ingredients

25og - baby plum or cherry tomatoes

4 tbsp – extra virgin olive oil

3 gloves – garlic

1 – avocado, peeled, stoned and mash

1 tbsp – sherry vinegar or balsamic vinegar

Toast – think sliced seeded wholemeal 

Dressing – 1 tbsp of pumpkin seeds & basil or rocket leaves.

 

Directions

1.Preheat the oven 200°C 

2. Cut the tomatoes in half & thinly slice the garlic

3. Put tomatoes and garlic in a non stick oven dish, season with a pinch of salt and pepper, and drizzly on the olive oil.   

4. Put the tomatoes in the oven and roast for 20 minutes, then turn the oven to grill and "toast" for 7-8 minutes. Take the tray out of the oven and set to one side.

5. Mix the vinegar (we prefer the Balsamic), 2 tbsp olive oil, salt and black pepper. 

6. Rub the bread with some garlic and drizzle on some olive oil. Toast the bread under the grill. 

7. Mix the avocado and tomatoes. Then spread them on to the toast. 

8. Garnish with the basil or rocket (we prefer basil) of salad. Spoon on the dressing and sprinkle the pumpkin seeds on top.

 

 

 

 

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