Simple Sourdough with Mashed Avocado & Seeds

Sometimes you don't want a recipe. You don't want to measure things or follow steps or think about gut health. You just want toast.

But good toast. Sourdough toast. (Fermented = easier to digest = happier stomach.) With avocado mashed on top. (Fibre + healthy fats = steady energy.) And a sprinkle of seeds. (Extra crunch, extra nutrients.)

This is the breakfast for mornings when you have five minutes and need something real. No thinking. No fuss. Just toast, done well.

Sometimes you just need toast. But not any toast. Sourdough toast. With avocado. And a sprinkle of seeds. And maybe a cup of tea. And five minutes of quiet before the day starts.

Why it's gut-friendly: Sourdough is fermented, which breaks down some of the gluten and makes it easier to digest. Avocado is packed with fibre and healthy fats. Pumpkin and sunflower seeds add extra fibre and minerals.

Ingredients (Serves 1):

• 1 thick slice of sourdough bread
• ½ ripe avocado
• A squeeze of lemon juice
• Pinch of salt
• Pinch of chilli flakes (optional, if your stomach can handle it)
• 1 tsp mixed seeds (pumpkin, sunflower, sesame)

Method:

1. Toast the sourdough until golden and crisp.
2. In a small bowl, mash the avocado with a fork. Stir in the lemon juice and salt.
3. Spread the mashed avocado generously over the toast.
4. Sprinkle with chilli flakes (if using) and mixed seeds.
5. Eat immediately, ideally while the toast is still warm and the house is quiet.