Avocado & Poached Eggs on Toast Recipe

A Nutritious Brunch Option

Get Mashing!

Avocado nutritional info and my favorite avocado on toast brunch recipe below. Sounds like a no-brainer bu there’s ways to take this simple staple up a notch and make it a more balanced meal!

I'm sure you've all seen avocado on toast popping up everywhere. The reason why is not only is it delicious and filling, but avocados are a complete food, high in essential fats.  What you might not know is that it's high in dietary fiber; in fact, most of the grams of carbohydrates in an avocado come from dietary fiber. Plus it's a quick and easy meal to make and easy to create variations of.

Nutrition in 1/2 avocado. Packed full of healthy fats, minerals and dietary fiber.

Source: http://www.howmanycaloriescounter.com/avocado.html

I like to add a poached egg or 2 to mine to add more protein to even out the carbohydrate, protein and fat macros.

Benefits of Avocado:

  • Avocados contain a wide variety of nutrients, including 20 different vitamins and minerals including Vitamin K, C, and B5 & 6.

  • With 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs making it a low carb food.

  • More Potassium than a banana.

  • High in oleic acid, a heart healthy, beneficial fat (in moderation).

  • Numerous studies have shown that eating avocado can improve heart disease risk factors

  • Healthy fats help create healthy heart.

  • Contain antioxidants, including Lutein and Zeaxanthin, which are important for eye health.

Ingredients (serves 2): All organic of course 

  • 1 avocado

  • 2-4 eggs (depending on whether you want 1 or 2 eggs each)

  • 2-4 slices of whole-wheat bread or P28 bread

 

  • 6 Cherry tomatoes

  • Washed Salad leaves

Optional:

  • 1 tbsp. Crumbled Goats cheese eg Feta, blue Cheese, or truffle cheese (I like goats as it's lactose free).

  • 1 tbsp. All natural bacon bits (such as Wellshire).

  • Splash of lime or lemon juice (for taste and to help stop the avocado going brown).

  • Salt and pepper to season (I love Himalayan Pink Salt as it gives a little crunch to the texture too). Truffle salt also works well.

  • A drizzle of truffle oil

  • Fresh herbs such as cilantro

Method:

  • Poach the eggs to your preference (3-6 minutes, 3 will leave you with a very runny center, 6 will be cooked through). These poaching bags make it super easy and with less mess.

  • Toast the bread

  • Slice the tomatoes in halves or quarters.

  • Slice the avocado and scoop out the flesh. Mash the avocado (with a sprinkle of salt, lime juice and bacon if using).

  • Top one slice of the toast with the avocado, sprinkle with cheese (if using) and cherry tomatoes.

  • Top the other slice of toast with the salad leaves and poached egg(s)

Enjoy!

Show us how you brunch and share your avocado on toast photos and recipes! #glamourandgainsbyeve

Sources:

https://www.avocadocentral.com/nutrition/avocado-nutrition-health-facts-label

https://authoritynutrition.com/12-proven-benefits-of-avocado/

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