Preheat a skillet over medium-low heat. Add olive oil (or water if oil-free) and sliced mushrooms. Saute for 3 to 5 minutes or until mushrooms start to brown.

Add minced garlic and stir to incorporate. Put a lid on and cook for another 2 to 3 minutes. Turn off the heat and let it sit covered.

Toast sourdough (or whole-grain) bread. Set aside.

Slice the avocado in half and remove the pit. Use a spoon to scoop out the avocado flesh into a small mixing bowl. Add the lemon juice. Use a fork to smash and combine.

Assemble the avocado toast by spreading the smashed avocado and lemon juice mixture evenly across both slices of toast. Carefully spoon on the mushroom garlic mixture. Finally, top with hemp hearts, crushed red pepper flakes, and a pinch of coarse sea salt (I like Baja Gold salt because of the mineral content and texture) or sea salt flakes. If using, top it with microgreens or broccoli sprouts for an added nutrient boost. Enjoy immediately!