White beans (cannellini, canned, drained): 100g (1/2 cup), Whole grain bread: 60g (2 slices), Avocado: 50g (1/2 small), Lemon juice: 5ml (1 tsp), Garlic: 3g (1 clove, minced), Red pepper flakes (optional): 0.1g (a pinch), Microgreens or sprouts: 10g (1/4 cup), Cherry tomatoes: 50g (1/4 cup, halved), Olive oil: 5ml (1 tsp), Fresh herbs (basil or cilantro): 5g (1 tbsp, chopped), Salt and Black pepper: to taste
1. Toast 60g whole grain bread until golden brown. 2. In a small bowl, mash 100g white beans with 5ml olive oil, 3g minced garlic, a pinch of salt, and black pepper. 3. In another small bowl, mash 50g avocado with 5ml lemon juice and a pinch of salt. 4. Spread the mashed white bean mixture evenly over the toast slices. 5. Top with the mashed avocado. 6. Sprinkle with 0.1g red pepper flakes (if using). 7. Top with 50g halved cherry tomatoes and 10g microgreens or sprouts. 8. Garnish with 5g chopped fresh herbs before serving.
This White Bean and Avocado Toast is a vibrant, nutrient-packed meal designed to support well-being during menopause. Cannellini beans provide plant-based protein and fibre, which help promote satiety, support digestive health, and contribute to steady energy levels. Whole grain bread adds complex carbohydrates and B vitamins, important for energy metabolism and nervous system support. Avocado brings creamy texture along with heart-healthy monounsaturated fats and potassium, which can help regulate blood pressure and support cardiovascular health. Lemon juice and garlic not only brighten the flavours but also offer immune-supportive and anti-inflammatory benefits. Cherry tomatoes add a burst of vitamin C and antioxidants, supporting skin vitality and immune function. A drizzle of olive oil supplies additional healthy fats, while microgreens or sprouts and fresh herbs like basil or cilantro provide phytonutrients and vitamin K, supporting bone health and adding a fresh, herbal lift. Optional red pepper flakes can offer a gentle metabolism boost. Altogether, this colourful toast delivers a balance of protein, fibre, and healthy fats, making it a satisfying and nourishing choice for women navigating menopause.
HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.
