Easy Edamame Avocado Toast

This December, I wanted to do something fun for you this holiday season that not only keeps you eating good, but feeling good too.

So, I created a Fiber Advent Calendar that you can download and follow for the next 25 days…

My goal with this is to have you try to incorporate a different source of fiber each day. From fruits, vegetables, nuts, seeds, legumes, and grains — this is your ultimate way to learn that eating different sources of fiber each day is possible AND easy.

Each day of the month I’ll also be posting a recipe on my social media using the fiber source of the day. This way you can see how your favorite gut health RD would actually use these ingredients in real life — simple, flavorful, and totally doable even during the busiest time of year.

My hope is that by the end of these 25 days, you’ll not only hit your fiber goals without overthinking it, but you’ll also feel more confident, creative, and inspired in the kitchen.

Whether you’re trying to support digestion, balance blood sugar, stay fuller longer, or just feel GOOD in your body through the holidays, this Fiber Advent Calendar is going to be your daily dose of nourishment, but in a festive way. Did I mention that most of the fiber sources I chose are seasonal to the month of December?

*A reminder: When you eat foods that are naturally in season, they are not only going to be fresher and tastier, but more nutritious than if they weren’t in season. We want to eat foods that aren’t traveling too long to get to us, that’s how they lose their taste and freshness. Studies show that produce picked at their peak of ripeness are going to contain more nutrients when allowed to ripen on their parent plant.

So grab your download, follow along on socials, Instagram and TikTok -- and let’s make this December the month you prioritize your gut — one delicious, fiber-filled day at a time.

Recipe #21 & 22: Easy Edamame Avocado Toast

This may be one of my favorite toast combinations to date. This is my Easy Edamame Avocado Toast and it's going to be the easiest and most delicious way you incorporate edamame AND pumpkin seeds into one recipe. As you can see from my Fiber Advent Calendar Challenge, I've had several recipes where I incorporate two fiber sources into one recipe to show you how to "fiber-max". By "fiber-maxxing", I mean being intentional about maximizing your dietary fiber intake in each meal. Instead of making two separate recipes using pumpkin seeds and edamame, I decided to combine them to increase my intake of fiber in one meal.

This Edamame Avocado Toast makes for the perfect breakfast or lunch when you're in a hurry and don't have the time to cook any protein. Believe it or not, but in this one recipe you get at least 8 grams of protein without needing to break a sweat. You can also pair it with another source of protein like eggs, chicken, tuna, to increase your protein intake, while obtaining your daily dose of fiber. In this one recipe you obtain roughly 8 grams of fiber (½ avocado, ¼ cup edamame), which is roughly ⅓ of your daily requirement of fiber. It's an easy recipe that you can lean on.

Portion: 1 toast

Prep time: 5 minutes

Total time: 8 minutes

This recipe is dairy free and vegan.

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Ingredients

1 slice of bread (I use sourdough)

½ - 1 avocado

¼ cup - ⅓ cup shelled edamame

1 tsp pumpkin seeds

Salt

Lemon pepper

Red pepper flakes

Optional garnish:

Extra virgin olive oil

Hot chili pepper extra virgin olive oil

Fresh parsley, finely chopped

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Instructions:

1. Prep toast: toast slice of bread in toaster oven and prep the avocado mix. In a small bowl, add in smashed avocado (if you're using ½ avocado, use ¼ cup of edamame, if you're using 1 avocado, use ⅓ cup of edamame), edamame, and pumpkin seeds. Add in seasonings to your liking. Mix well until edamame is well incorporated.

2. Assemble toast: on slice of toast, layer on avocado edamame mix. Garnish with olive oil and fresh parsley, if you would like. Slice in half and enjoy!

I hope you love this recipe as much as I did, so if you do, please leave me a comment and/or give this recipe a rating! I always read through my suggestions and comments, so please let me know your thoughts. If you have any questions you can feel free to DM me here or through Instagram. Speaking of Instagram - please tag me in all of your creations! I love seeing how the recipes come out and seeing how talented you all are. Sending my love.

xoxo,

Jasmin D the RD