RICOTTA, BERRIES & CHOPPED NUTS
Spread toast with a little ricotta cheese and top with your favourite summer fruit or berry (e.g. blueberries, strawberries, or even thinly sliced nectarine). Top with nuts and a drizzle of runny honey, if desired.
Berries are top source of anthocyanins, a potent antioxidant with anti-inflammatory benefits.
SMOKED SALMON, COURGETTE & DILL
Use a vegetable peeler to peel courgette or cucumber into long, thin ribbons. Place on toast and top with smoked salmon, dill stems, a drizzle of extra-virgin olive oil and a squeeze of lemon juice. If you have it in the fridge optional extra include horseradish, and thinly sliced red onion.
Salmon is a super source omega-3 fatty acids, protein, selenium and vitamin B12. Omega-3 fatty acids provide anti-inflammatory benefits which promotes heart health and cognitive function.
PEANUT BUTTER, SLICED BANANA & CHIA SEEDS
Spread toast with your favourite nut butter and top with thinly sliced banana and a sprinkle of chia seeds or your favourite chopped nut and cinnamon, if desired.
Chia seeds are wee pockets of calcium, magnesium and protein which are high in fibre and healthy monounsaturated fats. High fibre is important for maintaining digestive health.
AVOCADO, TOMATO & BASIL
Place thinly sliced avocado onto toast, top with sliced tomato and basil. Season with salt, pepper and chilli flakes, if desired.
Avocado are high in potassium, folate, vitamin E and oleic fatty acids and is great replacement for butter. They improve muscle and nerve function, help maintain healthy blood pressure and are cholesterol-free.
BABY SPINACH, SOFT-BOILED EGG & CHILLI
Gently crack egg into small pot of simmering water and poach for 2-3 minutes, until whites are just set, but yolks are still runny. Wilt spinach in a small fry-pan on medium heat with a little oil or butter for 1-2 minutes. Season with salt, pepper and chilli flakes, if desired. Serve wilted spinach on toast and top with egg.
Eggs contain all the amino acids essential to our diet, making them a complete protein source. They're a gold mine of nutrients and antioxidants for eyesight function and bone health.
COTTAGE CHEESE, CUCUMBER & FETA
Spread toast with cottage cheese and top with cucumber sliced and herbs. Crumble over feta and drizzle with extra-virgin olive oil.
Just 1 tablespoon of cottage cheese is packed full of goodness including calcium, B vitamins, protein, phosphorous and folate.