Now no self-respecting salad or slice of toast would be without a creamy wedge of perfectly ripe avocado. So simple and delicious, this avocado on toast recipe is perfect when avocado toast calories need a quick and nutritious breakfast or snack. Two main avocado varieties are available: Hass and Fuerte.

Fuerte variety has a smooth green skin. Avocados are very high in both protein and oil. Look for avocadoes that have unblemished skins with no soft spots, which suggest bruising. Extra virgin avocado oil is now widely available in UK supermarkets.

To test ripeness, press the skin lightly with your thumb. If it feels slightly yielding, it’s ready to eat. Cut lengthways down to the stone and twist to separate the two halves. Pierce the stone carefully with a knife to embed the knife’s tip, then pull the stone out. The yellow-green flesh should come away from the skin easily, but it will go brown when exposed to air, so always prepare avocados just before serving or drench in lemon juice to prevent the browning. The avocado has the highest protein and oil content of any fruit.

In fact, this soft-fleshed fruit can contain up to 30 per cent fat. The BBC is not responsible for the content of external sites. Read about our approach to external linking. Please log in with your username or email to continue.