Vegemite, Spinach, Boiled Egg and More on Toast

Vegemite, Spinach, Boiled Egg and More on Toast

Blood Sugar: 8Servings: 8Preparation Time: 20minMeal Category: Snack
Micronutrients:CalciumVitamin AFolate

Macronutrients per 100g

Energy
176kcal
Sugar
5g
Fat
10g
Fiber
3g
Sat fat
3g
Protein
7g
Carbs
17g
Sodium
374mg

Ingredients

  • 8 slices Wholegrain bread
  • 8 tbsp or other nut butter Peanut butter
  • 1 Banana
  • 8 Strawberries
  • 1 Avocado
  • 1 Tomato
  • 2 tbsp Lemon juice
  • 2 tbsp Coriander
  • 2 tbsp Sesame seeds
  • 8 tbsp Goat's curd
  • 2 cups Rocket
  • 8 Cherry tomatoes
  • 1 Peach
  • 2 tbsp Extra virgin olive oil
  • 2 tbsp Balsamic vinegar
  • 8 tbsp or other yeast extract spread Vegemite
  • 2 cups Wilted spinach
  • 2 Boiled egg
  • 2 tbsp Parmesan cheese
  • 8 tbsp Ricotta cheese
  • 1 Pear
  • 2 tbsp Mint leaves
  • 2 tbsp Honey

Preparation

  1. Spread 1 tbsp of peanut butter on each slice of wholegrain bread.
  2. Top 2 slices with banana slices and 2 with strawberries.
  3. Mash avocado and spread on 2 slices of bread.
  4. Top with slices of tomato, drizzle with lemon juice, and sprinkle with coriander and sesame seeds.
  5. Spread 1 tbsp of goat's curd on each of 2 slices of bread.
  6. Top with rocket, cherry tomatoes, and peach slices.
  7. Drizzle with extra virgin olive oil and balsamic vinegar.
  8. Spread 1 tbsp of Vegemite on 2 slices of bread.
  9. Top with wilted spinach, slices of boiled egg, and grated Parmesan cheese.
  10. Spread 1 tbsp of ricotta cheese on 2 slices of bread.
  11. Top with pear slices, mint leaves, and drizzle with honey.

Micronutrients % of RDI

Iron
1% of RDI
Magnesium
35% of RDI
Vitamin C
9% of RDI
Omega 3
5% of RDI
Vitamin A
52% of RDI
Calcium
75% of RDI
Folate
37% of RDI

Good to know

Wholegrain bread is the most nutritious. For kids who prefer white bread, choose ones with added fiber and/or low GI.
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