National Toast Day

Roasted Vegetable and Guacamole Open Sandwich

Roasted Vegetable and Guacamole Open Sandwich. A favourite for National Toast Day. This light, toasty little dish packs a mighty nutritional and zesty punch!

Nutritional benefits

  • Skin: Avocados are very high in the fat-soluble antioxidant vitamin E. This helps protect skin cell membranes from damage and can be an important part of a natural skincare regime.
  • Heart & circulation:  The flavonoids in red pepper are beneficial for the health of the blood vessels, making the inner lining of vessels more resilient to damage. It is this damage to the inner lining that can cause a build-up of plaques in the cardiovascular system.
  • Reproductive & urinary systems:  Avocados are also rich in beta-sitosterol. There is strong evidence that this plant-derived fat reduces symptoms associated with enlarged prostatic tissue. How it works isn’t exactly clear, but it is thought to reduce swelling, and it certainly seems to reduce the size.


  • 1/2 red pepper, cut into 2cm chunks
  • 1/2 red onion, thickly sliced
  • 1 tablespoon extra-virgin olive oil, plus extra for drizzling
  • 1 large, very ripe avocado
  • 1 garlic clove, finely chopped
  • 1 small green chilli, finely chopped
  • juice of 1/2 lime
  • 2 slices multigrain granary bread, toasted
  • sea salt and black pepper


  1. Preheat the oven to 200°C. Place the chopped peppers and onion in a small roasting tin. Drizzle with olive oil and season with salt and pepper. Roast in the oven for about 15–20 minutes, or until the vegetables are soft and the onion is beginning to caramelise slightly at the edges.
  2. Meanwhile, make the guacamole by scooping the flesh of the avocado into a food processor, along with the chopped garlic, chilli, 1 tablespoon olive oil and lime juice. Season with salt and pepper. Blend at full speed to create a smooth, creamy guacamole. If you prefer it chunky, mash the ingredients together in a bowl.
  3. Place the slices of toast side by side on a plate, spread a generous helping of guacamole on each slice, and cover with the roasted vegetables. Serve immediately.


Want more nutrition tips? Discover The Truth About Carbs

Get more evidence-based nutrition tips here: Sano Life