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Things on Toast

When time is short, throw together something healthy and sustaining ‘on toast’. Here are some ideas for nutritious toast toppings. Choose wholegrain bread or mixed grain types or rye or pumpernickel.

Things on Toast


Choose the best quality ingredients possible. Look for natural products without large amounts of – or any – added sugar, salt or unnecessary fats. Use fresh produce when it is in season for optimum nutritional value, and buy low-fat or reduced-fat dairy products whenever possible. Divide the quantities given here evenly between 2 average-sized slices of toast to give 1 serve.


  • Spread 2 tablespoons natural peanut butter over toast slices. Mash or slice 1 large, ripe banana and spoon over peanut butter.
  • Spread 1 tablespoon tahini (sesame paste) over toast slices. Top with 1/4 cup (60 g) reduced-fat ricotta, and sprinkle with 2 teaspoons pepitas (pumpkin seeds) and 2 teaspoons sunflower seeds. Drizzle with 2 teaspoons honey.
  • Slice 6 strawberries and put in a small bowl. Drizzle with 1/2 teaspoon balsamic vinegar and sprinkle with a very light grinding of freshly ground black pepper. Leave to stand 5 minutes, stirring occasionally. Pile 1/3 cup (60 g) low-fat cottage cheese on toast, and top with strawberries. For a quick and easy alternative, you could drizzle the strawberries with 2 teaspoons orange juice and 1 teaspoon honey and leave to stand for 5 minutes.
  • Mash 1/2 small ripe avocado with 2 teaspoons lemon juice and spread over toast. Slice 1 tomato and lay slices over avocado. Season with freshly ground black pepper.
  • Spread toast with 1/4 cup (60 g) reduced-fat ricotta and top with 1 tablespoon chopped semi-dried tomatoes (sun-blushed). Sprinkle with 1 tablespoon finely grated parmesan and cook under grill (broiler) preheated to high 1 minute, until lightly golden. Top with 5 finely shredded fresh basil leaves if in season.
  • Combine 1/3 cup (80 g) reduced-fat ricotta with 1 teaspoon honey, 1 good pinch ground cinnamon and 1 good pinch ground nutmeg. Spread on toast and top with 1/3 cup (50 g) fresh or thawed frozen raspberries or blueberries, or a combination of both. Use a fork to crush berries slightly.
  • Combine 1/3 cup (80 g) low-fat cottage cheese with the chopped flesh of 1 orange or mandarin (discard skin and seeds) and 1?2 teaspoon poppyseeds. Spread the mixture over toast and drizzle with 1 teaspoon honey.
  • Spread toast with 1/4 cup (60 g) reduced-fat ricotta and top with 1–2 sliced fresh figs when in season. Sprinkle with 1 tablespoon chopped walnuts. Drizzle with honey if desired. You can use dried figs, dried apricots or dates, or a combination, if preferred.
  • Chop a hard-boiled egg (hard-cooked) and mix with 1 teaspoon snipped chives. Spread 2 tablespoons low-fat cottage cheese on toast and top with egg mixture. Season with freshly ground black pepper. If you want this to be more substantial, use 2 eggs. You can cook the egg the night before and keep in the refrigerator, if you prefer.
  • Warm 220 g (8 oz) can baked beans in a small saucepan. Finely shred 1/2 cup (25 g) baby spinach leaves, add to pan and stir over low heat until spinach wilts. Serve on toast, sprinkled with 2 tablespoons grated low-fat cheddar.
  • Arrange 1 sliced tomato over toast and top with 40 g (1 1/2 oz) chopped lean ham. Drain 125 g (4 oz) can corn kernels and sprinkle over. Cover with 2 tablespoons grated low-fat cheddar and cook under grill (broiler) preheated to high 1 minute, until cheese has melted.


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