the {MIt}  blog


Loaded Avocado Toast {vegan}



I am obsessed with this….the sloppy version is drizzled with liquid from probiotic-rich red cabbage kraut!

I am obsessed with this….the sloppy version is drizzled with liquid from probiotic-rich red cabbage kraut!

Avocado. Oh how we love thee.

During the fat-free crazy of the 90’s guacamole was something labeled a cheat food. And you certainly didn’t add it to salad as a healthy topping, much less put it on toast for health reasons.

But now the avocado is know as a “good” fat that is loaded with fiber, is a great source of vitamins C, E, K and B-12 plus folate (important nutrient for a healthy pregnancy and could protect against cervical, colon, stomach and pancreatic cancers) riboflavin, niacin, pantothenic acid, magnesium + potassium. AND lutein (good for eyes), beta-carotene as well as omega-3 fatty acids (hello brain health).

All that good fat helps keep you full for longer periods of time and definitely can mos def increase meal satisfaction if you’re an avocado freak like me.

I’ve tried a lot of iterations of avocado toast at a variety of restaurants. But I have to say that this one is my way of packing in protein rich sprouts + leafy greens + some probiotic-rich cultured foods in it balance this out. Which is why it’s LOADED! Loaded with taste, nutrition and textures that will make your taste buds go nuts (in a good way, trust me).

The toast is key: I like a thicker piece of sourdough bread, toasted but not too much. My favorite local brands are a) La Calavera double sourdough bread located in Decatur (sold at the Saturday Morningside Market). Pro tip: you can pre-order on their Facebook page because they sell out quickly. And b) Star Provisions sourdough bread and ancient grain. My gluten-sensitive belly tolerates these, but if you are legit allergic to gluten, you’d have to check with both bakeries for GF products.

Ever since I’ve added bread back into my life after 2 decades of avoiding it (first for diet & weight loss reasons, then having a legit intolerance to gluten), I’m kinda snobby about my bread now, rightfully so, and only want to eat really GOOD bread.

So choose your bread of choice but I will tell you that the better the bread, the better the Loaded Avocado Toast.


Piece of bread of choice, toasted

Chopped kale, cooked

Sea salt, optional

Coconut oil

Hummus of choice (my fave’s are Cedar’s organic balsamic caramelized onion and Hope Foods hummus (side bar… the cashew & almond dips are something I gotta try!

Ripe avocado

Wild Brine red cabbage kraut

Micro sprouts, arugula, broccoli, clover, mixed, spicy, sunflower, etc (I love Woodland Gardens + Row by Rowe Farm)


  1. Toast bread according to desired consistency. While bread is in toaster quickly stir-fry chopped kale with touch of avocado oil, coconut oil or a pinch of water. Can sprinkle with a pinch of sea salt if you like.

  2. Take bread out of toaster and spread with 1-2 teaspoons of coconut oil, then a healthy tablespoon or more of hummus.

  3. Wash avocado before cutting and add 1/4 – 1/2 avocado slices on top of hummus (I like to make it look kinda chunky).

  4. Now layer with cooked kale, Wild Brine kraut (I love 1 Tablespoon but start with 1-2 teaspoon) and sprinkle sprouts on top for that plant protein + nutrition boost. I drizzled the kraut juice all over the top for a sloppy toast version.

Pro Tip: If your avocado is still firm, put in a paper bag with an apple, pear, or onion to ripen for two to three days. Refrigerate and eat before it is overly ripe, storing in a sealed glass or plastic container with the pit still in and the skin on top. Additional instructions from California Avocado on how to ripen HERE.



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Hey y’all! My name is Harley Cobb and I’m a rising junior at the University of Georgia, majoring in Dietetics. I was born and raised in Charlotte, NC (the Queen City!) where I also became a 200-Hour RYS certified yoga instructor last summer.

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