Avocados are a great source of monounsaturated fats, which have been found to be particularly healthy fats, and can boast health benefits such as improving heart health, reducing inflammation and improving insulin sensitivity.  The micronutrient profile definitely qualifies Avos for superfood status, as one large avocado contains over 10% of your recommended daily intake for iron, magnesium, phosphorus, zinc, thiamin and riboflavin, over 35% of vitamins C, niacin, B6 and E, over 50% of vitamin K and 89% of folate - making it a source of almost every vitamin.

The other essential ingredient in Avocado toast is, of course, the toast and sourdough also comes with it’s own benefits! The fermentation involved in making sourdough reduces the disulfide bonds found in gluten making it more digestible, so people who usually find themselves sensitive to gluten can often manage sourdough much better.

We have included our Nutritional Savoury Yeast Flakes, as they add heaps of nutrients including all of your B vitamins, calcium, iron, zinc and potassium, and they also add a yummy savoury taste.  Pepitas add a bit of crunch, as well as plenty of extra magnesium and iron, and hemp seeds are a complete protein source and high in iron, magnesium, calcium and phosphorus.

So you keep eating your avocado on toast and feel good about it!

We chose to use sweet potato for this version because the gentle sweet flavour is oh-so good with a sprinkling of salt. Also, sweet potatoes are a good source of beta-carotene and contain a bit more fibre than your standard potato (which helps to get your digestion moving in the morning). Tapioca Flour has a lower GI than standard flour and it gives the hash brown a really satisfying texture.

To complete this breakfast, and make sure we are all starting our day with a balanced meal, we have paired our ridiculously easy and delicious hash browns with an egg (protein, tick) avocado (healthy fat, tick) kale and spinach (fibre, vitamin A, vitamin C, B6, calcium, magnesium, iron, tick tick tick).  We also included some gut-loving sauerkraut and Hemp Seeds and Pepitas to make sure we have covered a massive spectrum of nutrients.

So there you have it. Hash browns are not just a hang-over cure (although they definitely are that too) they can also be a nutrient packed, clean way to start the day!

So many of the ingredients in this recipe are on the best friends for skin health list. Tomatoes, broccoli, avocado, spinach, fermented foods and seeds all featured on our list of top skin foods for various reasons. Tomatoes for their lycopene content (a powerful antioxidant which helps to protect skin from UV damage), broccoli for many reasons, but particularly for the phytochemical sulforaphane avocado for the skin nourishing monounsaturated fats and vitamin E, and spinach for fibre, folate, and iron. Fermented foods like sauerkraut contain probiotics and are great for gut health - which affects every aspect of health, including absorption of essential nutrients and detoxification which will help to keep skin clear and radiant!

Protein is also essential for skin structure and health, so the eggs deliver a good source of protein as well as healthy fats in the yolk. Hemp Seeds and Pepitas also provide some protein and a good concentrated dose of nutrients - it's amazing how much extra nutrition you can pack into a meal with an enthusiastic sprinkle of seeds!

We've also included Vegan Nutritional Savoury Flakes in this dish. Not only are they a really tasty garnish, but they also bring a massive amount of nutrients to the table! Particularly your B vitamins. B vitamins are essential for cell metabolism and having adequate levels of B vitamins helps to ensure you can actually get energy and nutrients out of your food. 

A small sized frypan with a lid works best for cooking the eggs and broccolini, but you can certainly work around it with a bigger fry pan.