Avocado Breakfast Bruschetta
Preparation Time: 20 minutes
Start your day with a breakfast twist on classic bruschetta: California avocados, tomato,
hard-boiled egg and ricotta with basil atop toasted rustic whole grain bread.
Ingredients
1 ripe fresh California Avocado,
peeled, seeded, and diced
2 medium tomatoes
1 green onion
½ cup chopped fresh basil,
plus 2 tbsp for garnish
4 eggs, hard-boiled
12 slices whole wheat baguette bread
¼ cup reduced fat ricotta cheese
Cracked black pepper to taste
* A large avocado is recommended for this
recipe. A large avocado averages about 8
ounces. For easy instructions on how to
choose and use avocado, visit
CaliforniaAvocado.com/how-to-choose-and-use
Dice avocado, tomatoes, and green onions.
Peel and chop hard-boiled eggs. Reserving 2
tablespoons of basil for garnish, gently toss
the first five ingredients in a small bowl. Add
pepper to taste. Toast baguette slices and smear
with ricotta cheese. Top with avocado mix and
garnish with chopped basil. Serves 4.
Tips for selecting and using
avocados
· Look for fresh California Avocados by
looking for “California” on the sticker.
Select fruit that is uniform in appearance
and heavy for its size. Avoid dark
blemishes or overly soft fruit.
· To tell if an avocado is ready for
immediate use, gently squeeze the fruit
in the palm of your hand. Ripe, ready-toeat fruit will yield to gentle pressure.
· To cut and use: Place the avocado on
a table and cut lengthwise around the
seed. Turn and cut again. Pull apart the
quarters and remove the seed. Peel the
skin to get the greatest concentration of
beneficial nutrients in the dark green
fruit closest to the peel.
For nutrition information, tips, and
great-tasting recipes featuring California
Avocados, visit CaliforniaAvocado.com.
Recipe Nutrition
Information per Serving
Meal Nutrition
Information per Serving
(Serve with an 8 oz glass of non-fat milk.)
Calories 340
Total Fat 17g
Saturated Fat 3.5g
% of Calories from Fat 45%
% Calories from Sat Fat 10%
Protein 17g
Carbohydrates 32g
Cholesterol 190mg
Dietary Fiber 9g
Sodium 310mg
An excellent source of protein, fiber, vitamin A, vitamin C, thiamin, niacin, riboflavin, vitamin B6, folate, and phosphorus,
and a good source of vitamin D, vitamin E,
pantothenic acid, potassium, calcium, iron,
magnesium, zinc, iodine, and copper.
MyPlate Food Group Amounts
Fruits ¼ cup
Protein 1 oz
Vegetables ½ cup
Dairy 0
Grains 2 oz
Calories 420
Total Fat 17g
Saturated Fat 3.5g
% of Calories from Fat 36%
% Calories from Sat Fat 9%
Protein 25g
Carbohydrates 45g
Cholesterol 195mg
Dietary Fiber 9g
Sodium 410mg
An excellent source of protein, fiber, vitamin A, vitamin C, vitamin D, thiamin, niacin, riboflavin, vitamin B6, folate, vitamin
B12, pantothenic acid, potassium, calcium,
phosphorus, magnesium, zinc, iodine, and
copper, and a good source of vitamin E,
and iron.
MyPlate Food Group Amounts
Fruits ¼ cup
Protein 3 oz
Vegetables ½ cup
Dairy 1 cup
Recipe cost
Grains 2 oz
Approximately $6.37 for four, $1.59 per
serving.
Meal cost
*Retail prices, Boulder, Colorado, and online,
February 2014.
Approximately $7.36 for four, $1.84 per
serving.
*Retail prices, Boulder, Colorado, and online,
February 2014.
Online Resources
MyPlate Core Messages
FruitsAndVeggiesMoreMatters.org
Foods to Increase
Foods to Reduce
CaliforniaAvocado.com
· Make half your plate fruits and vegetables.
· Make at least half your grains whole grains.
· Switch to fat-free or low-fat (1%) milk.
· Compare sodium in foods
like soup, bread, and frozen
meals—and choose the foods
with lower numbers.
· Drink water instead of sugary
drinks.
ChooseMyPlate.gov
Balancing Calories
· Enjoy your food, but eat less.
· Avoid oversized portions.
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©2014 Produce for Better Health Foundation