Hummus, Tomato, Pesto and Basil Leaves on Toast

Hummus, Tomato, Pesto and Basil Leaves on Toast

Blood Sugar: 9Servings: 8Preparation Time: 25minMeal Category: Snack
Micronutrients:CalciumVitamin AFolate

Macronutrients per 100g

Energy
158kcal
Sugar
5g
Fat
8g
Fiber
3g
Sat fat
2g
Protein
6g
Carbs
17g
Sodium
264mg

Ingredients

  • 8 slices Wholegrain bread
  • 4 tbsp Peanut butter
  • 1 sliced Banana
  • 50g / 1.76oz sliced Strawberries
  • 1 mashed Avocado
  • 1 sliced Tomato
  • 1 tbsp fresh Lemon juice
  • 10g / 0.35oz fresh Coriander
  • 5g / 0.18oz Sesame seeds
  • 50g / 1.76oz Goat’s curd
  • 20g / 0.71oz Rocket
  • 50g / 1.76oz halved Cherry tomatoes
  • 1 sliced Peach
  • 1 tbsp Extra virgin olive oil
  • 1 tsp Balsamic vinegar
  • 2 tbsp Vegemite
  • 50g / 1.76oz Wilted spinach
  • 1 sliced Boiled egg
  • 20g / 0.71oz grated Parmesan cheese
  • 50g / 1.76oz Ricotta cheese
  • 1 sliced Pear
  • 10g / 0.35oz fresh Mint leaves
  • 1 tbsp Honey
  • 50g / 1.76oz Smashed peas
  • 5g / 0.18oz grated Ginger
  • 50g / 1.76oz Light cream cheese
  • 50g / 1.76oz Smoked salmon
  • 20g / 0.71oz Rocket
  • 50g / 1.76oz Kimchi
  • 50g / 1.76oz Hummus
  • 1 sliced Tomato
  • 1 tbsp Pesto
  • 10g / 0.35oz fresh Basil leaves

Preparation

  1. Toast 8 slices of wholegrain bread.
  2. Spread 4 tbsp peanut butter on 2 slices of toast.
  3. Top with 1 sliced banana and 50g / 1.76oz sliced strawberries.
  4. Mash 1 avocado and spread on 2 slices of toast.
  5. Add 1 sliced tomato, 1 tbsp fresh lemon juice, 10g / 0.35oz fresh coriander, and 5g / 0.18oz sesame seeds.
  6. Spread 50g / 1.76oz goat’s curd on 2 slices of toast.
  7. Top with 20g / 0.71oz rocket, 50g / 1.76oz halved cherry tomatoes, 1 sliced peach, 1 tbsp extra virgin olive oil, and 1 tsp balsamic vinegar.
  8. Spread 2 tbsp Vegemite on 2 slices of toast.
  9. Top with 50g / 1.76oz wilted spinach, 1 sliced boiled egg, and 20g / 0.71oz grated parmesan cheese.
  10. Spread 50g / 1.76oz ricotta cheese on 2 slices of toast.
  11. Add 1 sliced pear, 10g / 0.35oz fresh mint leaves, and 1 tbsp honey.
  12. Spread 50g / 1.76oz smashed peas on 2 slices of toast.
  13. Add 5g / 0.18oz grated ginger, 10g / 0.35oz fresh mint leaves, 1 tbsp fresh lemon juice, and 5g / 0.18oz sesame seeds.
  14. Spread 50g / 1.76oz light cream cheese on 2 slices of toast.
  15. Add 50g / 1.76oz smoked salmon, 20g / 0.71oz rocket, and 50g / 1.76oz kimchi.
  16. Spread 50g / 1.76oz hummus on 2 slices of toast.
  17. Add 1 sliced tomato, 1 tbsp pesto, and 10g / 0.35oz fresh basil leaves.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
29% of RDI
Vitamin C
9% of RDI
Omega 3
3% of RDI
Vitamin A
43% of RDI
Calcium
74% of RDI
Folate
36% of RDI

Good to know

Wholegrain bread is recommended for its higher fiber content and lower glycemic index. Multigrain and sourdough breads are also good options.
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