Avocado provides nearly 20 essential nutrients, including fiber, potassium, and Vitamin E, and the fat in avocado helps reduce cholesterol. Avocado toast is a very good and simple brunch menu.

Ingredients (serving for 2)
1 well-ripe avocado
Half lemon
2 slices of whole-wheat bread
Red pepper flakes
Pinch of salt

Directions
1. Halve avocado, remove seed. Scoop the flesh out and put it into a bowl.
2. Spray lemon juice on it. Add salt.
3. Mash avocado with spoon.
4. Toast whole-wheat bread. Spread mashed avocado on it, sprinkle red pepper flakes on it.