Top It! Dietitian Top Tips for Topping Your Toast

by Tara Sallee MS, RD, LD
Hy-Vee Corporate Dietitian

Toast isn’t just for peanut butter and jelly anymore. You may have spotted more than a few decadently topped toasts while scrolling through your social media feed. It’s time to amplify the nutritional value of your toast with help from a Hy-Vee registered dietitian. I am here to help you take your traditional toppings from blah to WOW – all with ingredients that will help keep you full longer and sneak in a few extra vitamins and minerals you may otherwise be missing in your diet.
 
Let’s get started with the basics. Toast is quick and easy to prepare and, while traditionally served at breakfast, can be incorporated into your meals or – with a few toppings – create a balanced snack. Start building your nutrient-dense toast at the base by selecting a whole-wheat or whole-grain bread that not only will structurally support your delicious array of toppings but that packs in the fiber. Check the ingredients list to find breads with a first ingredient of “whole-wheat flour” or “whole-grain flour.” Then check the nutrition facts panel to find the fiber content. Fiber helps fill you up and keep you full longer. Plus fiber helps with blood sugar and cholesterol management, digestive regularity and more.
 
Next – it’s time to find a creamy spread that will satisfy and hold your toppings in place. Try BelGioioso’s ricotta. As a dietitian, I recommend BelGioioso’s ricotta because it has whey as its first ingredient and does not use any gums, fillers or stabilizers like other ricottas on the market. Plus it is lower in sugar and higher in protein with 4g protein with just 2g sugar per serving.
 
Now you can select your toppings – from savory to sweet the options are endless! Consider adding all macronutrients to your toast with your whole-wheat bread serving as your carbohydrate, BelGioioso’s ricotta for protein, and add healthy fats in the form of avocado slices or walnuts. Walnuts not only provide a satisfying crunch, but add a source of ALA omega-3 fatty acids to your toast to promote heart health. If you’re looking for extra protein, try adding an egg for the perfect breakfast toast. Eggs contain protein but they are also a source of valuable vitamins and minerals such vitamin D, iron, vitamin A, choline, vitamin B12 and more. Or perhaps you would rather satisfy your sweet tooth by topping with fresh fruit such as berries, bananas or pear slices and a drizzle of honey.
 
Whichever way you prefer to top your toast, find ways to create balance and satisfy for the long haul. Try it out for yourself and let’s toast to breakfast with this deliciously satisfying recipe for Avocado, Egg Ricotta Toast!

Avocado, Egg Ricotta Toast
 
All you need:
1 slice Hy-Vee whole-wheat bread
2 tbsp BelGioioso Ricotta con Latte
3 slices of avocado
1 slice tomato
1 egg prepared to your liking (fried, scrambled, over easy
Optional: Salt & pepper to taste, a sprinkle of BelGioioso freshly grated Parmesan
 
All you do:

1. Toast slice of bread to your liking.
2. Spread on ricotta. Add toppings including avocado, tomato and egg. Add optional toppings, if desired.
3. Enjoy immediately!

Recipe source: BelGioioso Instagram: https://www.instagram.com/p/CRmAoiPNoGO/?img_index=1

If you’re ready to take your meal and snack routine up a notch, consider our Healthy Habits Menu Plan Program! Learn more today by reaching out to a Hy-Vee registered dietitian or visit https://www.hy-vee.com/healthnew/dietitians.

This information is not intended as medical advice. Please consult a medical professional for individual advice.