Introduction
Start your day with this wholesome breakfast that combines the creamy richness of avocado with the protein-packed goodness of a poached egg. This simple yet flavorful meal offers a balance of healthy fats, protein, and fiber to fuel your morning.
Ingredients:
- 2 slices of whole-grain bread (toasted)
- 1 ripe avocado
- 1-2 fresh eggs
- 1 tablespoon lemon juice
- A pinch of red pepper flakes (optional)
- Salt and black pepper to taste
- Fresh herbs for garnish (parsley or cilantro)
Instructions:
Step 1: Preparing the Avocado Spread
- Slice the avocado in half, remove the pit, and scoop the flesh into a small bowl.
- Mash the avocado with a fork until smooth but still slightly chunky.
- Add lemon juice, salt, and pepper to taste. Mix well and set aside.
Step 2: Toasting the Bread
- While you prepare the avocado, toast the slices of whole-grain bread to your desired crispness.
Step 3: Poaching the Egg
- In a pot, bring water to a gentle simmer. Add a dash of vinegar (optional) to help the egg whites set.
- Crack the egg into a small bowl or cup.
- Create a whirlpool in the simmering water and gently slide the egg into the center. Cook for 3-4 minutes until the egg white is set, but the yolk is still soft and runny.
- Carefully remove the poached egg with a slotted spoon and drain excess water.
Step 4: Assembling the Toast
- Spread the mashed avocado evenly on the toasted slices of bread.
- Place the poached egg on top of the avocado spread.
- Sprinkle with red pepper flakes, salt, and black pepper for an extra kick.
- Garnish with fresh herbs like parsley or cilantro to add freshness and flavor.
Serving Suggestions
This avocado toast with poached egg is best enjoyed warm. Pair it with a glass of freshly squeezed orange juice or a green smoothie for a complete, nutritious breakfast. You can also add toppings like cherry tomatoes, microgreens, or seeds for added texture and flavor.
Why This Breakfast is Healthy
- Avocado: Packed with heart-healthy monounsaturated fats, fiber, and essential nutrients like potassium and vitamin E.
- Poached Egg: A great source of protein, healthy fats, and vitamins like B12 and D, which contribute to muscle repair and energy.
- Whole-Grain Bread: High in fiber, which aids digestion and keeps you full for longer periods.
Tips for Perfecting This Recipe
- For a perfectly poached egg, make sure the water is gently simmering (not boiling) and create a whirlpool before sliding in the egg.
- If you’re in a hurry, you can fry or scramble the eggs as an alternative to poaching.
- Feel free to customize your avocado toast by adding more toppings, such as sliced radishes, arugula, or a drizzle of balsamic glaze.