Sometimes you stumble on a combination so satisfying you don’t want to mess with it. This is that for me.
A slice of Ezekiel toast, crisped just enough.
Topped with mashed avocado, a pinch of garlic powder, a few olives, and a scatter of young plantain leaves—or other early wild greens, maybe even a garden rogue like mâche. The kind that grow wild all over this land in spring and early summer.
It doesn’t look like much. But it hits every craving I used to chase with a bag of chips:
Crunchy, salty, fatty, comforting.
But here’s the difference: this snack feeds me.
No crash. No guilt. Just deep satisfaction.
Let’s break it down:
- Garlic powder: Not just flavor—it’s antimicrobial, anti-inflammatory, and immune-supportive.
- Avocado: Rich in fiber and healthy fat. I stay full longer, and my brain loves it.
- Olives: A hit of salt and antioxidants with a long Mediterranean history of heart health.
- Tender spring greens: Mild, early leaves bring both flavor and healing. These wild or garden-grown greens have a long history of soothing guts, cooling inflammation, and offering gentle nourishment. When foraging, plantain (or whatever name you know it by) is my favorite—it’s surprisingly mild and, in my opinion, the most delicious.
- Ezekiel bread: Made from sprouted grains, it’s dense with nutrition—protein, fiber, and a better glycemic profile than standard bread.
Now, about the fats—because that’s where most of us were misled.
For decades, fat was painted as the villain. But whole-food fats—the kind that come wrapped in fiber and minerals—are nothing like the refined oils or processed snacks we were told to fear.
Here’s what whole-food fats actually do:
- They blunt blood sugar spikes.
Fats slow the absorption of carbs. When you pair something like toast with avocado, your blood sugar rises more gently, which means less insulin—and less fat storage. - They support satiety hormones.
Fats trigger the release of hormones like CCK that tell your brain: I’m full. That helps reduce overeating without relying on willpower. - They help preserve muscle.
Eating enough fat and protein keeps your body from breaking down muscle. Instead, it’s more likely to burn fat for fuel—especially as we age. - They don’t raise insulin.
Fats cause little to no insulin response. That gives your body a chance to shift into fat-burning mode between meals.
So no, healthy fat doesn’t just “not make you fat”—it can actually help your metabolism work better.
This snack is comfort food that also happens to be smart.
Wild. Cultivated. Simple. Real.
And deeply good.