This week, F U E L E D F R I D A Y is brought to you by RADrabbit Makena Lidie. Makena is a plant-based ultra runner, studying nutritional science. Makena is sharing her take on scrumptious avocado toast. Thank you Makena for sharing this epic goodness with us all. Friyay!
Avocado toast is a simple offering that has quickly risen to a prominence as trendy brunch staple. And for good reason! It’s a dish with endless possibilities and it’s almost impossible to mess up. No matter what variation you consume, there are always three basic components: avocado, some form of bread, and an additional element of flavor. As an ultra runner and full-time student working two jobs, it’s important to me to find nutritionally dense meals that I can quickly prepare and still feel like I’m being creative in the kitchen. Avocado toast fulfills those requirements, so it’s my favorite go-to breakfast. That being said, I think avocado smeared on anything is heavenly, so I like to always have a few avocados on hand. Not only are avocados a delicious fruit, they are chalk full of phytosterols, vitamins, minerals, and fiber.
My current favorite variation includes:
- toasted low sodium Ezekiel Bread
- ¼ medium diced Haas avocado
- quartered organic cherry tomatoes
- a dash of paprika and dried turmeric
- a sprinkle of dried red pepper flakes
- a pinch of pink Himalayan salt
- roughly chopped cilantro to top it all off
It’s a simple combination and I almost always have those ingredients in the fridge, but the flavors are complex enough to keep it interesting. If it’s going to be a post-run breakfast then I’ll up the serving to two slices of bread and half an avocado and have sautéed kale or spinach on the side. As an athlete who’s studying nutritional science, I’m acutely aware of the importance of post run meals. I’m sure that most of us have heard of the 30 minute rule, which suggests eating within 30 minutes of completing a workout to prevent additional breakdown and enhance recovery. The type of refueling is equally as important as the timing. By fueling with antioxidant rich, unprocessed, whole foods, the body is able to operate more efficiently and recover faster. So grab an avocado and see what wacky combos are hiding in your fridge!
See you on the trails!