Avocado toast is a healthy meal additive

"Why didn't I think of that?" was my main reaction when I first heard of avocado toast. I have enjoyed and advocated ripe avocado as a bread spread for years. Its creaminess and buttery flavor are ideal on toast in the morning, adding a rich yet healthful element to the breakfast plate. But aside from topping mine with a slice of tomato, that is as far as I took it.

Then avocado toast burst onto the scene, lifting my basic breakfast staple to new heights with all sorts of creative toppings, and spreading the love to meals and snacks throughout the day. Seemingly suddenly, variations of avocado toast were everywhere, from my Instagram feed to my favorite lunch spot. I quickly jumped on the bandwagon and started seeing my old friend in brand-new ways.

Avocado toast is so simple that explaining how to make it is like giving someone a recipe for a peanut butter and jelly sandwich. But getting key elements right will make for an outstanding treat.

Start with bakery-quality whole-grain bread, preferably with some density and nutty texture to it. Make sure the avocado is perfectly ripe. It should give slightly when you press it with your thumb, but it shouldn't feel mushy. If it is not ready, put it in a paper bag on your kitchen counter for a day or so to allow it to soften.

Place the mashed avocado (to which you can add a squeeze of lemon or lime and salt, if you'd like) onto the toasted bread, and then have fun with the toppings. I recommend using some kind of protein, a crunchy element and something to add a kick of flavor.

For protein try shredded or crumbled cheese, hard-cooked or fried egg, a dollop of hummus or Greek yogurt, or chopped cooked chicken. Get crunch from fresh vegetables and/or fruit, such as grated carrot, cucumber, sprouts, shredded cabbage, pomegranate, chopped apple or grapes. And add a kick from fresh herbs, a drizzle of hot sauce, some salsa, pickles or a sprinkling of crushed red pepper flakes. I like to finish it off with a bit of coarse sea salt, as well.

The accompanying recipe features one of my favorite avocado toast combinations; it brings my old friend from the side of the breakfast plate to its rightful place at center stage, and it also makes for a satisfying afternoon snack or a light lunch alongside a salad or soup.

4 servings

1 medium ripe Hass avocado

2 teaspoons fresh lime juice

1/4 teaspoon salt, or more as needed

1/8 teaspoon freshly ground black pepper, or more as needed

4 slices whole-grain bread, toasted

1/4 English (seedless) cucumber, unpeeled, sliced into thin half-moons

2 radishes, sliced into thin rounds or half-moons

4 hard-cooked eggs, chopped

Chili-garlic sauce, such as sriracha (may sub extra salt and pepper)

1. Mash the avocado with the lime juice, the 1/4 teaspoon of salt and the 1/8 teaspoon of pepper in a medium bowl until it is fairly smooth, with some remaining chunks.

2. Divide the mixture among the slices of toasted bread, spreading it to cover. Layer the cucumber and radish slices on top, then scatter the egg over the vegetables. Sprinkle with more salt and pepper, if desired. Drizzle with the chili-garlic sauce. Serve right away.

Per serving: 240 calories, 11 grams protein, 21 grams carbohydrates, 14 grams fat, 3 grams saturated fat, 185 milligrams cholesterol, 330 mg sodium, 8 grams dietary fiber, 3 grams sugar