Sunflower Seed Avocado Toast

Photos By Stacey Brandford

Food Styling & Recipes, Megan Powell, Judy Inc

Prop Styling, Charlotte Carson, Judy Inc

Sunflower Seed Avocado Toast

Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.

Benefits of Avocado

  • Vitamin K: 26% of the daily value (DV)
  • Folate: 20% of the DV
  • Vitamin C: 17% of the DV
  • Potassium: 14% of the DV
  • Vitamin B5: 14% of the DV
  • Vitamin B6: 13% of the DV
  • Vitamin E: 10% of the DV
  • It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

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Avocados contain 25 milligrams per ounce of a natural plant sterol called beta-sitosterol. Regular consumption of beta-sitosterol and other plant sterols has been seen to help maintain healthy cholesterol levels.

Avocados contain lutein and zeaxanthin, two phytochemicals that are especially concentrated in the tissues in the eyes where they provide antioxidant protection to help minimize damage, including from ultraviolet light.

Half of an avocado provides approximately 25 percent of the daily recommended intake of vitamin K.

This nutrient is often overlooked, but is essential for bone health.

Vitamin K is often overshadowed by calcium and vitamin D when thinking of nutrients important for maintaining healthy bones, however, eating a diet with adequate vitamin K can support bone health by increasing calcium absorption and reducing urinary excretion of calcium.

Despite its creamy texture, an avocado is actually high in fiber with approximately 6-7 grams per half fruit.


Serves 1

  • 1 slice of your favourite sourdough bread 
  • ½ avocado – sliced 
  • 3-5 cherry tomatoes
  • ¼ C homemade hummus 
  • 1 tsp olive oil
  • 2 tsp sunflower seeds 
  1. Toast bread to your desired toastiness 
  2. Slice avocado 
  3. In a pan heat oil and add tomatoes to blister them (1-2 minutes)
  4. Spread hummus on toast, top with avocado, blistered tomatoes and sunflower seeds 

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