Summer Harvest Toast

Number of Servings: 4 (223g)
Active Time: 10 min.
Total Time: 10 min.

Bored with your snack routine?  This hearty toast, overflowing with vegetables and avocado, will fill you up and pique your interest in healthy snacking again.

Tip: While corn sliced fresh off the cob is the tastiest in this dish, canned or frozen would also work.

Ingredients

  • 2 cups diced tomato
  • 1 avocado, diced
  • ¼ red onion, diced
  • ⅔ cup corn
  • ¼ cup chopped fresh basil
  • ⅛ tsp. salt
  • 4 pieces whole-grain bread
  • ¼ cup balsamic vinegar glaze

Directions

  1. In a large bowl, gently stir together the tomatoes, avocado, onion, corn, basil, and salt.
  2. Toast bread pieces to desired crispness.
  3. Divide mixture evenly between toast pieces and top with balsamic vinegar glaze to serve.

Nutrition Facts

4 servings per container

Serving Size 223g

Amount per serving
Calories 240
% Daily Value*
Total Fat 9.5g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 5g
Cholesterol 0mg 0%
Sodium 235mg 10%
Total Carbohydrate 37g 13%
Dietary Fiber 7g 25%
Total Sugars 15g
Includes 10g Added Sugars 20%
Sugar Alcohol 0g
Other Carbohydrate 3g
Protein 6g
Vitamin D 0mcg 0%
Calcium 47.8mg 4%
Iron 1.5mg 6%
Potassium 540mg 10%
Vitamin A 50.4mcg 6%
Vitamin C 20mg 20%
Vitamin E 1.6mg 15%
Vitamin K 28.8mcg 25%
Thiamin 0.2mg 15%
Riboflavin 0.1mg 8%
Niacin 2.6mg 20%
Vitamin B6 0.2mg 10%
Folate 75.5mcg 19%
Vitamin B12 0mcg 0%
Biotin 5.7mcg 20%
Chloride 58.7mg 2%
Pantothenate 1mg 20%
Phosphorus 72.7mg 6%
Iodine 1.1mcg 0%
Magnesium 35.8mg 8%
Zinc 0.6mg 10%
Selenium 0.4mcg 0%
Copper 0.2mg 20%
Manganese 0.3mg 15%
Chromium 0.6mcg 2%
Molybdenum 6.1mcg 15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Tomatoes, Avocado, Whole Grain 100% Whole Wheat Bread (whole Wheat Flour, Water, High Fructose Corn Syrup, Soybean Oil, Contains 2% Or Less Of Each Of The Following: Yeast, Salt, Wheat Gluten, Dough Conditioners (contains One Or More Of The Following: Sodium Stearoyl Lactylate, Calcium Stearoyl Lactylate, Monoglycerides, Mono- And Diglycerides, Distilled Monoglycerides, Calcium Peroxide, Calcium Iodate, Datem, Ethoxylated Mono- And Diglycerides, Enzymes, Ascorbic Acid), Wheat Flour, Calcium Sulfate, Wheat Starch, Soy Lecithin, Ammonium Sulfate, Calcium Carbonate, Monocalcium Phosphate, Calcium Propionate (to Retard Spoilage)), Whole Yellow Corn, Balsamic Vinegar Glaze (cooked Grape Must, Balsamic Vinegar Of Modena (39%) (wine Vinegar, Cooked Grape Must, Color: Caramel E150a), Sugar, Modified Corn Starch, Color: Caramel E150a), Onion, Basil, Salt.

Latest from Our Blog

School Lunch Supplies List

back to school written in colorful letters on a lunchbox

It’s back to school season. That means it’s time to stock up on new gear, so your students are prepared to start the school year in style. Don’t forget about school lunch as you create your shopping lists. Whether your family has decided between school lunch or lunch from home, there will likely be a field trip where your child could use these lunch supplies. Parents have a lot of cool new products to choose from to ensure that their child’s lunch is not only nutritious and safe, but also looks appetizing at lunch time. For this month’s Nutritious Nudge, I created a list of lunch supplies and considerations to help parents with their back to school shopping. 

Continue Reading »