Hy-Vee Dietitian: Making the Most of Your Toast

by Linda Ashley, Hy-Vee Dietitian

Built on a base of hearty, whole-grain bread, topped with fill-you-up proteins and fiber-rich fruits or veggies, these toasty combos are totally terrific!

Peanut Butter & Grape Toast

All You Need:

1 slice whole-grain bread, toasted

2 tbsp. natural peanut butter*

½ cup halved purple grapes

All You Do:

1. Spread toasted bread with nut butter. Top with sliced grapes.

*Any variety of nut butter may be substituted for the peanut butter.

Serves 1. Nutrition Facts per serving: 235, 8 gm fat, 3 gm saturated fat, 0 mg cholesterol, 33 gm carbohydrate, 4 gm fiber, 6 gm protein, 200 mg sodium

Source: Hy-Vee dietitians

Avocado, Tomato & Feta Toast

All You Need:

1 slice whole-grain bread, toasted

½ of a ripe avocado, mashed

2 slices ripe tomato

1 tbsp. crumbled feta cheese

All You Do:

1. Spread toasted bread with mashed avocado. Top with tomato slices and sprinkle with feta cheese.

Serves 1. Nutrition Facts per serving: 200 calories, 14 gm fat, 3.5 gm saturated fat, 10 mg cholesterol, 20 gm carbohydrate, 5 gm fiber, 7 gm protein, 300 mg sodium

Adapted from: CaliforniaAvocado.org

Ricotta, Honey & Cinnamon Toast

All You Need:

1 slice whole-grain bread, toasted

2 tbsp. ricotta cheese

1 tbsp. honey

Sprinkle of ground cinnamon

All You Do:

1. Spread toasted bread with ricotta cheese. Drizzle with honey and sprinkle

with cinnamon.

Serves 1. Nutrition Facts per serving: 218 calories, 6 gm fat, 3 gm saturated fat,

16 mg cholesterol, 38 gm carbohydrate, 3 gm fiber, 8 gm protein, 157 mg sodium

Adapted from: www.allyou.com

Mexi-Melt

All You Need:

2 tbsp. nonfat refried beans

1 slice whole-grain bread, toasted

1 tbsp. prepared salsa

1 tbsp. shredded cheese, such as Mexican blend or Jack

All You Do:

1. Spread beans on toast. Top with salsa, then cheese. Microwave on HIGH until the cheese is melted and beans are hot, about 45 seconds.

Serves 1. Nutrition Facts per serving: 123 calories, 3 g fat (2 g sat fat, 0 g trans), 6 mg cholesterol, 392 mg sodium, 17 g carbohydrate, 4 g fiber, 1 g sugar, 7 g protein

Source: EatingWell.com

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