Vegemite on toast is perhaps Australia's most iconic breakfast dish, though it's enjoyed any time of day. This simple yet distinctive food consists of toasted bread spread with butter and topped with a thin layer of Vegemite, a dark brown savory spread made from leftover brewer's yeast extract.

Created in 1922 by Dr. Cyril Callister, Vegemite was developed as a way to use the waste product from beer brewing. Initially slow to catch on, it became a staple of Australian households during World War II when imports of British Marmite were restricted. Today, over 22 million jars are sold annually, and it's considered a national food icon.

The key to enjoying Vegemite is in the application - less is definitely more! Start with well-toasted bread and add a generous layer of butter while it's still warm. Then, spread just a thin scraping of Vegemite over the butter. First-timers often make the mistake of spreading it too thick, which can be overwhelming due to its strong, salty taste.

While the classic version is simply Vegemite on buttered toast, Australians have created numerous variations. Some popular alternatives include adding sliced cheese (known as a "Vegemite and cheese toastie" when grilled), avocado, or a poached egg on top. Some even use it as a flavor boost in gravies and stews.

Nutritionally, Vegemite is rich in B vitamins, particularly thiamine, riboflavin, and folate. It's also low in calories and fat when used sparingly. However, it is quite high in sodium, with just one teaspoon containing about 5% of your daily recommended intake. Those watching their salt intake should consume it in moderation.

For those with dietary restrictions, Vegemite is naturally vegetarian and vegan-friendly (though you'll want to skip the butter if you're vegan). It's also gluten-free in its pure form, though the manufacturing process means it may contain traces of gluten.