healthy food diet by paula mee

Sourdough, Avocado and Feta Doorsteps

New evidence suggests that the Mediterranean diet can provide us with the right nutrients for healthy brain development and cognitive function throughout life. Studies have shown it can improve brain resilience and protect against cognitive degeneration. It helps to lower our risk of anxiety and depression. And for those who already have depression, studies demonstrate a significant reduction in symptom severity when you adhere to this pattern of eating. 
My latest book Mediterranean Mood Foods 2019 has over 70 easy-to-prepare recipes included. This book helps keep those who follow the ten nutrition pillars, in great shape physically and mentally while still enjoying delicious food. 
This is a favourite of mine, as aweekend brunch after gym. It is super topped with grilled mixed mushrooms, buttomato and basil are great too. When I don’t have fresh basil, chilli flakesare my go-to. Avocados are rich in good monounsaturated fat, which supports theproduction of acetylcholine, the memory and learning brain chemical. A goodbalance of fats (with more unsaturated fat and less processed trans andsaturated fat) promotes a healthy blood flow to the brain. Tastes so good too.
Prep Time 15 mins
Cook Time 0 mins
Course Snack
Servings 2
Calories 100 kcal


  • 1/2 large avocado - or one small avocado
  • squeeze lime or lemon juice
  • drizzle extra virgil olive oil - optional
  • 1 clove garlic - optional
  • 2 thick slices sourdough - or 100% wholegrain bread
  • 2 ripe tomatoes, finely chopped
  • 2 matchbox-sized pieces of feta cheese
  • a few fresh basil leaves, finely chopped
  • lots of freshly ground black pepper
  • chilli flakes - optional


  • Coarsely mash the avocado with the lime or lemon juice on a plate.
  • If you’re using sourdough, rub a little extra virgin olive oil and a smashed garlic clove onto the bread if you like.
  • Spread the mashed avocado on the heated bread, then top with the chopped tomatoes, crumbled feta and basil.
  • Get your black pepper and chilli flake grinders and season to your taste.
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