Toast is a staple breakfast food for many of us, but the usual white bread and toppings of butter or jam aren’t especially nutritious and will most likely leave you feeling hungry and dissatisfied. So instead, swap for wholegrain bread varieties and choose toppings containing a source of protein, good quality fats and a serving of fruit or vegetables for a boost of essential vitamins and minerals. Here are my top 10 healthy toast topper ideas to get you started…
1. Cinnamon French toast and berries
Simple whisk up an egg with a dash of cinnamon, soak your bread in the mix and fry on each side until golden. Serve with a handful of mixed berries and a dollop of Greek yoghurt or crème fraiche.
2. Poached egg and spinach
In a pan, wilt a large handful of spinach in a little butter or olive oil and season. Serve on your toast with a perfectly poached egg. Click here to watch our easy step-by-step video to achieve that lovely runny yolk!
3. Creamy garlic mushrooms
Fry some sliced mushrooms in a drizzle of oil until lightly browned (around 5 minutes), add sliced garlic and cook for a further minute, before stirring through a tablespoon of cream cheese – for an even speedier version, swap for a garlic and herb cream cheese.
4. Goats cheese and roasted fig
This toast topper makes an indulgent weekend brunch. Slice your figs into 1cm thick slices and arrange onto a slice of toast. Top with slices of goat’s cheese and a sprinkle of fresh rosemary. Pop under the grill for 5 minutes or so until the cheese has melted, and the figs become sticky and sweet – delicious!
5. Smashed peas
Cook a serving of frozen peas as per the packet instructions and drain the excess water. Mash them with diced garlic, chilli, salt, pepper and a drizzle of olive oil. Pile onto your toast and eat. You could also try adding a sprinkle of mixed seeds for extra protein and fat.
6. Beetroot, feta and mint
Vacuum packed beetroot works perfectly for this speedy toast topper. Simply cut into 1cm thick slices and arrange on your toast. Crumble on feta cheese, sprinkle with fresh mint, black pepper and a drizzle of olive oil.
7. Peanut butter and banana
A toast classic! Spread your toast with a generous serving of peanut butter (look out for the 100% nuts versions to avoid added sugars) and top with a sliced banana. Add a sprinkle of cinnamon for a finishing touch.
8. Scrambled tofu and roasted cherry tomatoes
Tofu makes a nutritious alternative to eggs for those choosing to reduce animal products in their diet, or who simply want to try something new! Crumble firm tofu into a pan with salt, pepper and a touch of turmeric (for colour) and fry until warmed through. Meanwhile, drizzle a handful of cherry tomatoes with olive oil and roast in the oven for 10 minutes. Serve both on a slice of wholegrain toast with a sprinkle of paprika.
9. Hummus, toasted seeds and pink pickled onions
This one will take a little prep the day before but it is worth it! Slice a red onion into thin strips and soak in a simple pickling liqueur made of white vinegar and sugar – leave overnight. The next morning, toast pumpkin seeds in a pan until browned. Spread a generous serving of hummus onto your toast and top with the toasted seeds and pickled onions.
10. Mackerel and Salsa
Make an easy salsa by dicing cherry tomatoes, red onion and coriander into small chunks, and mix together with a squeeze of lime juice and a sprinkle of salt. Top your toast with the salsa and either tinned or smoked mackerel – if you have extra time on your hands, try grilling fresh mackerel instead.
There you have it, 10 simple ideas to top your toast for a healthy, balanced meal – any time of the day. Once you’ve mastered these, why not have a go at getting creative and inventing your own topping ideas? Don’t forget to upload photos of your creations on Instagram and share them with me by tagging me in them @you.trition