With the right topping, humble toast can be transformed into a delicious anti-inflammatory, and satisfying meal, and not to mention quick and easy when you are time poor. The trick is to follow the basic principles for a balanced meal, choose anti-inflammatory ingredients and of course pack it with flavour
wholegrains
Choose a good quality wholegrain (e.g., spelt, rye, buckwheat) bread with added seeds (i.e., chia, linseed, sunflower, pepita) being even better
good fats
Try spreading with mashed avocado or tahini, or sprinkling with seeds such as hemp, sesame or sunflower to add a dose of anti-inflammatory fatty acids
add some protein
This could be poached egg, cottage cheese, smoked salmon, canned tuna or smashed legumes (such as chickpeas, black beans or cannellini beans)
load it with fresh veg (or even fruit)
Sliced cucumber, tomato, mushrooms, radish, sweet corn, sliced beetroot, rocket and spinach, the options are endless!
Here are a few of my favourite anti-inflammatory toast toppers
- avocado, sliced radish, poached egg, sprinkle of chopped herbs
- hummus, cucumber, vine ripened tomato, sliced falafels, sprinkle of dukkah
- tahini, smashed chickpeas (combine with lemon juice, sprinkle of ground turmeric and drizzle of extra-virgin olive oil), chilli flakes, olives, baby rocket leaves
- avocado combined with cottage cheese, topped with edamame and a sprinkle of hemp seeds
- cottage cheese, grilled mushrooms, cherry tomatoes, rocket and drizzle of balsamic vinegar
- peanut butter, banana, sprinkle of seeds
- avocado, cucumber, smoked salmon, squeeze of lime juice and drizzle of extra-virgin olive oil