Did you know that most Canadians only consume about half of the recommended amount of fibre? To reach your fiber goals, it’s easier to focus on adding a small amount to each meal, rather than a large amount at once. This recipe provides approximately 11g of fibre per serving. With the added protein from the beans and eggs, this breakfast will keep you satiated until your next meal.
The Importance of Fibre
Cannellini beans, along with other legumes contain both soluble and insoluble fibre. Soluble fibre is important for lowering cholesterol, controlling blood sugar, and managing diarrhea. Insoluble fibre is important in preventing constipation. Therefore, fibre can help lower risk of chronic diseases such as colon cancer and cardiovascular disease, and help manage diabetes. You can read more about the importance of fibre here.
Why Avocado?
Avocados are high in unsaturated fats, or ‘healthy’ fats, which can help manage blood cholesterol levels. Choosing unsaturated fats more often than saturated fats can lower your risk of developing cardiovascular disease. Avocados are also packed with other nutrients such as potassium, folate, and vitamins E, C, and K. Therefore, avocados can be a great addition to your diet!
Super Fibre Avocado Toast
Yields: 1-2 servings
Total time: 20 minutes
Difficulty: 1/3 – Easy
Ingredients
- 1.5 cups canned cannellini beans, drained and rinsed
- 2 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 garlic clove, minced
- ½ tsp salt
- 1 avocado
- Pinch of crushed chili flakes
- 2 slices toast, whole wheat or sourdough
- 2 eggs, fried
Steps
- To make the bean spread, blend the cannellini beans, olive oil, lemon juice, garlic, and ½ tsp salt. Blend until smooth. If the mixture is too thick, you can gradually add up to 4 tbsp of water to thin it out. The mixture should be thick and easy to spread.
- In a separate bowl, mash the avocado and season to taste with salt and pepper, and a punch of red chili flakes.
- To assemble the toast, spread the beans evenly over each slice of toast (about 1.5 tbsp per slice). Top with the mashed avocado and fried eggs.
Note: There will be leftover bean spread. Use it as a dip with vegetables or pita for an easy way to sneak fibre and protein into a snack.
- Recipe adapted from https://www.loveandlemons.com/white-bean-dip/
- Avocados. The Nutrition Source. (2024, November 7). https://nutritionsource.hsph.harvard.edu/avocados/
- Focus on Fibre. Unlock Food. (n.d.). https://www.unlockfood.ca/en/Articles/Fibre/Focus-on-Fibre.aspx
