Avocado toast seems to be all the rage these days and for good reason… it’s delicious!  But not only does it just taste good, avocado has numerous health benefits.  Of your recommended daily allowance, avocado provides the following:



  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin). (Source: Authority Nutrition)



While we all know avocado is Queen, the gluten in most bread can be problematic for many people.  Check out this awesome recipe for a raw and gluten-free onion bread:




10 cups yellow onions, chopped

2 Cups flax seed, grinded

1 Cup sunflower seeds, soaked 10-12 hours

1 Cup tomatoes, diced

1 Cup lime juice

2 Tbsp olive oil (cold pressed can be found in raw form)

Water, as needed

1 tsp turmeric

1 tsp cumin

1 tsp rosemary or thyme

1 handful of dill

1 Avocado (or as many as you prefer)


1 Tomato (or as many as you prefer)


*Makes about 16 pieces, depending on size




Dice the tomatoes and set aside in a large bowl.  In a food processor, pulse to chop the onions until they are small pieces.  Add onion to tomatoes. Blend 1/3 of the soaked sunflower seeds with the lime juice, dill, spices and olive oil in the food processor or blender. Add just enough water so the mixture can turn over in the blender and blend until fairly smooth.  The mix should be the constancy of thick cake batter. Pour into large bowl with tomatoes and onions, grinded flax seeds and remaining sunflower seeds. Fold the mixture over by hand until all ingredients are combined thoroughly.



Spread out the mixture about 1/4″ thick on Teflon dehydrator sheets and dehydrate for up to 18 hours at 110 degrees. The bread should peel off the sheets without sticking and feel dry but not hard.



Slice open an avocado and spread onto the toast. Add optional tomato slices.