A nourishing combination of creamy avocado, perfectly poached eggs, and whole grain bread. This dish supports brain health, heart function, and energy balance, making it ideal for breakfast or a light meal.
Preparation Time
- Prep time: 5 minutes
- Cook time: 5–7 minutes
- Total time: 10–12 minutes
- Servings: 2
Ingredients
- 2 slices whole grain sourdough or rye bread
- 1 ripe avocado
- 2 fresh eggs
- 1 tsp apple cider vinegar (for poaching water)
- Salt and black pepper to taste
- Optional toppings: chili flakes, lemon juice, chopped parsley, sesame seeds
Instructions
- Toast the bread until golden.
- Prepare the avocado: Mash it in a bowl with a pinch of salt, pepper, and a dash of lemon juice if desired.
- Poach the eggs:
- Bring water to a gentle simmer in a saucepan.
- Add vinegar.
- Crack each egg into a small bowl.
- Swirl the water gently, then slide the egg in.
- Poach for about 3–4 minutes for a runny yolk.
- Remove with a slotted spoon and drain on paper towel.
- Assemble: Spread mashed avocado on the toast, top with a poached egg, and season or garnish as preferred.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~300 kcal |
| Protein | ~12 g |
| Carbohydrates | ~24 g |
| Fiber | ~7 g |
| Total Fat | ~18 g |
| Saturated Fat | ~3 g |
| Potassium | ~600 mg |
| Folate | ~20% DV |
| Vitamin E | ~15% DV |
| Vitamin B12 | ~25% DV (from egg) |
Health Benefits
1. Supports heart health
Avocados are rich in monounsaturated fats and potassium, which help reduce LDL cholesterol and support blood pressure regulation.
Reference: Dreher ML, Davenport AJ. (2013). Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr.
2. Enhances brain function and satiety
Eggs provide choline, crucial for memory and learning, as well as protein and fat for sustained energy.
Reference: Zeisel SH. (2004). Choline: critical role in human nutrition and brain development. Annu Rev Nutr.
3. Promotes digestive balance
Whole grain bread and avocado both contain fiber that supports gut health and blood sugar regulation.
Study: Slavin JL. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients.
Kitchen Tips
- Use very fresh eggs for best poaching results.
- Don’t overboil the water—gentle simmering prevents egg dispersion.
- Choose dense whole grain or sourdough bread to balance texture and add fiber.
- Add lemon juice to the avocado to preserve color and brighten flavor.
- Sprinkle chili flakes or sesame seeds for extra flavor and antioxidants.
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