Serves 4 (2 avo smashes per serve)

• 1 punnet cherry tomatoes, halved

• 4 tablespoons extra virgin olive oil (2 tablespoons for roasting, 2 tablespoons for drizzling/toasting)

• Couple pinches of salt to season

• 2 large avocados (Ready to eat!)

• ½ lemon, zest & juice

• 220g tub baby bocconcini, roughly torn

• 8 slices wholegrain sourdough

• 1 large garlic clove, halved longways

• ½ bunch basil, baby leaves picked, stems finely chopped

• ½ cup toasted pepitas

Balsamic Glaze:

• ½ cup balsamic vinegar

• ¼ cup honey

1. Roast the tomatoes
Preheat oven to 220°C. Line a tray with baking paper. Toss cherry tomatoes with 2 tbsp olive oil, basil stems and a pinch of salt. Roast for 15–20 minutes until skins blister. Set aside to cool slightly.

2. Make the balsamic glaze
In a small pot, combine balsamic vinegar and honey. Bring to the boil, then reduce over medium heat until halved in volume and slightly thickened. Remove from heat, it will thicken more as it cools.

3. Smash the avo
Scoop avocado flesh into a bowl. Add pinch of salt, lemon zest & juice, then mash with a fork until creamy but still a little chunky. Taste & tweak until it’s just right for you.

4. Toast the bread
Brush or drizzle bread with remaining olive oil and toast on a griddle pan until golden. Rub cut side of garlic over each slice for flavour.

5. Build it up
Spread avocado smash generously over each slice of bread. Top with roasted tomatoes and torn bocconcini. Drizzle with balsamic glaze and a little extra olive oil. Finish with fresh basil leaves and toasted pepitas.

Snapshot!

Each serve (2 toasts) of Avo, Tomato & Basil Smash gives around 3121 kJ of energy and a good hit of 25 g protein for satiety and repair. It’s rich in healthy fats (54 g total, mostly monounsaturated at 29 g, with 8 g polyunsaturated), balanced with 32 g available carbs for fuel and 15 g dietary fibre for gut health. Sodium is moderate at 572 mg, while potassium (985 mg) and phosphorus (694 mg) add to its nutrient density.

What it means on the plate

This avo smash-up is an everyday-nourishing luxe option. Wholegrain bread brings smart carbs for steady energy, while creamy avo and olive oil deliver heart-healthy fats. Roasted tomatoes, basil, and extra avo add veggie power and fibre, with pepitas for crunch, plant protein, and minerals. Bocconcini rounds it out with protein and calcium. Colourful, satisfying, and joyfully balanced. Proof that delicious and nutritious can live happily on the same plate.

Food group balance → Together, this dish gives you a balanced mix of grains, veg, protein, and dairy in one joyful, flavour-packed meal.

• Grains 1.7 serves (wholegrain sourdough)

• Vegetables – 2.5 serves (avocado & roasted tomatoes)

• Protein foods – 0.6 serves (pepitas)

• Dairy – 1.3 serves (bocconcini)

CWJ Takeaway

Half a plate of veggies, a hit of protein, and plenty of good fats, balance never tasted this good!