Avocado toast with hemp hearts provides protein, omega-3 fatty acids, and fiber in addition to vitamin E and potassium. The addition of an egg adds another 7 grams of protein and vitamins and minerals that support the immune system.

• 1/2 ripe avocado

• 1 slice of your favorite bread (whole grain, sourdough, or gluten-free)

• Sprinkle of hemp hearts and/or sea salt

• 1/2 tablespoon olive oil (optional)

• 1 egg (optional)

1. Toast the Bread: Toast the slice of bread to your desired level of crispiness.

2. Prepare the Avocado: While the bread is toasting, cut the avocado in half and store the other half (keeping pit in for storage as it helps prevent it from turning brown). Scoop the flesh of ½ the avocado into a bowl and mash it evenly onto the toasted bread. Top with hemp hearts and sea salt.

3. Prepare the Over-Hard Egg (Optional):

4. Heat the Pan: Heat a non-stick skillet over medium heat and add olive oil if using.

5. Cook the Egg: Crack the egg into the skillet and cook until the white is set and the edges are crispy, about 2-3 minutes. Carefully flip the egg and cook for another 2-3 minutes until the yolk is fully cooked through.

6. Assemble the Toast: If using the egg, place the over-hard egg on top of the avocado toast.

7. Serve: Enjoy your avocado toast immediately while the bread is still warm and crispy.

• Extra Flavors: You can add additional toppings like sliced tomatoes, radishes, microgreens, or a drizzle of balsamic glaze for extra flavor and texture.

• Herbs: Fresh herbs like cilantro, parsley, or chives can also add a nice touch.