Avocado toast, upgraded

Avocado toast is a great start, and a couple of easy upgrades turn it into a balanced meal with protein, fiber and healthy fats to keep you going all morning.

Ingredients:

• 1 slice whole-grain or sprouted bread, toasted
• 1/2 ripe avocado
• 1 teaspoon lemon juice and a pinch of sea salt
• 1 egg, fried or soft-boiled (or 1/4 cup mashed white beans)
• Handful of arugula or microgreens
• 1 teaspoon hemp or pumpkin seeds
• Pinch of red pepper flakes

Preparation:

• Mash the avocado with the lemon juice and salt.
• Spread it on the warm toast and top with the greens.
• Add the egg, then finish with seeds and pepper flakes.
• More ideas: sliced tomato and basil, smoked salmon and cucumber, or radishes with a squeeze of lime.