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When it comes to nutritional benefits the awesome avocado is a true superhero. Rich in monounsaturated fats, high in potassium, folic acid and E, K and B vitamins, it is a fantastic addition to your diet. It helps reduce excess cholesterol and inflammation, helps combat cancer cells, aids weight management and has a host of other healing benefits .

Used a lot in raw food and vegan recipes it can substitute for dairy. It’s a great dairy free alternative in raw cheesecake, mousses, dips etc. Avocados also make a great addition to smoothies, cold soups, salads, dips, baby food dishes etc. And what’s more they can also be used as a natural beauty alternative for skin and hair.

Serves  2-4 


  • 1-2 medium firm ripe avocado, stone removed, peeled
  • 6-8 shredded mint leaves, plus extra to garnish (1 heaped teaspoon)
  • Squeeze of fresh lemon juice
  • 2-4 vine tomatoes, each cut into 6 sections and seasoned or cherry tomatoes halved
  • 2 dessertspoon dukkah spice
  • 4 slices toasted sourdough (rye, spelt or gf)
  • Good quality olive oil to drizzle
  • 1/8 clove garlic clove grated * opt
  • 2 lemon wedges
  • Rocket or baby spinach leaves to garnish
  • Gluten free: Use GF bread
  • Diabetic friendly: Go easy on the bread
  • Low GI: Go easy on the bread
  • Dairy Free
  • Wheat Free: Use WF/GF bread
  • Vegan
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  1. Place the avocado in medium size bowl or flat plate and mash well with a fork. Add garlic, mint and large squeeze of lemon juice, mash until just combined. Season to taste with a little sea salt and freshly ground peppercorns.
  2. Toast or char-grill bread until golden or charred.
  3. To serve: Place 2 pieces of toast on each plate. Top one with avocado mixture and the second with tomatoes. Garnish with rocket or baby spinach leaves and a wedge of lemon. Lastly sprinkle dukkah over avocado and tomatoes or serve on side. Finish off with a dash of good quality olive oil .
  4. This is a lovely for breakfast, or brunch treat, or late supper snack. Use in lunch box, but separate avocado, tomato & dukkah.