Avo-Bean Toast.
This is a pimped-up version of everyone’s favourite avocado toast. The beans are full of fibre (and protein) which is essential for bowel regularity, and avocado is both prebiotic and anti-inflammatory. Chilli is also good for inflammation; however, it doesn’t agree with everyone so skip this part if you have a particular sensitivity to it. Finally, topping your toast with sauerkraut adds an extra boost in the way of probiotics, but make sure you pick a live, fermented variety so you reap the benefits. Of course, if you are allergic to wheat or have Celiac Disease then chose a bread that is suitable for your diet
This is part of the Gut Health series, in collaboration with Personal Trainer and Women’s Health Expert, Nancy Best (Founder of Ladies Who Crunch).
Ingredients.
1 ripe avocado
400g tin cannellini beans, drained & rinsed
Juice of 1/2 lime
1 fresh red chilli, deseeded & chopped (optional)
Salt & Pepper, to taste
4 slices wholegrain or sourdough bread, or a variety that works for you
2 tbsp sauerkraut, chose a live, fermented variety
Chopped fresh chives/coriander, to serve (optional)
Chopped fresh chilli, to serve (optional)
Equipment.
sharp knife & chopping board
sieve/colander
food processor/potato masher/pestle & mortar
Method.
Remove the stone from the avocado and spoon out the flesh
Mash together the avocado and beans with the fresh chilli (if using) and lime juice, and season generously with salt & pepper
Toast the bread and spread a quarter of the avo-bean mixture on each piece
Finally, top each slice with half a tablespoon of sauerkraut and some chopped chilli & chives
