The ideal mix of avocado, tomatoes and whole wheat bread provides valuable vegetable fats and fiber, which is great for the heart and circulation. Garlic has an additional benefit for the blood vessels, as it has a positive effect on increased blood fat and blood pressure values.
Be selective when buying avocados! Hard, unripe avocados have virtually no flavor.
(Percentage of daily recommendation)
|Calorie||304 kcal||(14 %)|
|Protein||4 g||(4 %)|
|Fat||23 g||(20 %)|
|Carbohydrates||18 g||(12 %)|
|Sugar added||1 g||(4 %)|
|Roughage||5.5 g||(18 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||3 mg||(25 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||3 mg||(25 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||48 μg||(16 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||11 μg||(24 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||23 mg||(24 %)|
|Potassium||599 mg||(15 %)|
|Calcium||35 mg||(4 %)|
|Magnesium||62 mg||(21 %)|
|Iron||1.8 mg||(12 %)|
|Iodine||5 μg||(3 %)|
|Zinc||1.1 mg||(14 %)|
|Saturated fatty acids||3.5 g|
|Uric acid||51 mg|
Rinse tomatoes and remove stems. Cut in half crosswise and scoop out the seeds with a small spoon.
Rinse basil, shake dry and remove and chop the leaves. Peel 1 clove garlic and cut into slices.
Combine tomatoes, basil and garlic slices with a splash of olive oil, salt, pepper, and a pinch of sugar. Place tomatoes, cut side up, on a sheet of aluminum foil and place on an oven rack. Bake at 250°F for about 2 hours. Remove tomatoes from the oven and allow to cool.
Cut bread diagonally into thin slices about 1/4-inch thick. Lightly toast both sides under the oven broiler, watching carefully to prevent burning.
Peel the garlic clove and rub onto toasted bread.
Halve avocados, remove the pit and work a spoon between the flesh and skin to gently scoop out the flesh.
Cut avocados into bite sized cubes. Squeeze 1 tablespoon lemon juice and mix with avocados.
Peel and finely chop red onion and rinse quickly under hot water in a colander.
Add diced red onion and remaining olive oil to the avocados.
Rinse cilantro and shake dry. Remove and chop leaves and add to avocado mixture. Season with salt, pepper and a little Tabasco. Spread avocado onto toasted bread and serve with the roasted tomatoes.