Poached Egg and Avocado on Toast, the healthiest way to start your day. This vegetarian breakfast barely requires any effort, it has all the nutrients the body needs to work well and above all, it is super delicious.
It might look like such a simple breakfast that doesn't actually need a recipe as such, but poaching eggs could be a novelty for someone who never actually tried to do it themselves.
A poached egg is an egg that has been boiled in salted water without its shell on - as opposed to regular boiled eggs which are kept in their shells.
Avocado is a super food
Avocados are considered one of the world's healthiest foods, and rightly so. Although they have a high fat content, it is the good kind of fat, or the monounsaturated fat that the heart loves and asks for a second portion.
The proven benefits of eating avocados are countless, but just to name a few are cancer prevention, healthier heart, lower cholesterol, diabetes prevention and so on. So do eat avocados as often as you can. Just make sure they are fully ripe though.
Are eggs high in cholesterol?
Eggs are as well considered super healthy. High in protein, essential vitamins and minerals, eggs are wrongly thought to raise the cholesterol level in the blood. Studies have showed that actually the eggs do not affect the cholesterol in the blood.
How to poach an egg
- bring a pan of salted water to the boil
- crack the egg, and gently drop it in the boiling water
- leave to cook for 3 minutes, at this stage the egg yolk will be a bit runny
- if you like the yolk hard, leave to cook for longer, likewise, for a runnier egg, take it off the heat after 2 minutes
- use a slotted spoon to remove the egg yolk, and transfer it to a kitchen paper to absorb the extra water, then serve
Some people add vinegar as well to the water, apparently that helps the egg keep a nice shape. Never tried it before, and not sure I'd like the slightly vinegar(y) taste.
How to assemble the toast
For the ultimate healthy breakfast, swap the white bread for wholegrain bread. I had mine with rye bread, but use whatever bread you have around. Eating healthy has never been easier. No more skipping breakfast when this can be ready in 5 minutes.
Toast the bread, slice the avocado and top the toast with it. Add the poached egg, and season it with salt and pepper. You can add anything else, grated cheese, parsley, coriander, you name it!
If you are looking for another fancier breakfast/brunch, my Roasted Asparagus with Hollandaise Sauce and Poached Egg really is one of a kind. Do give them a try!
How many calories?
One serving has 307 calories, and that includes a slice of rye bread, a poached egg, about a quarter of an avocado, plus seasoning. Now, the number of calories will depend on the type of bread used, some bread is higher is calories than others.
Still, it's a super healthy and nutritious breakfast, that will keep you full for longer, and provide you with the necessary nutrients. It's one of my favourite ways to start my day, but if you are looking for other healthy breakfast ideas, how about some veggie omelette?
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Poached Egg and Avocado on Toast
- 2 eggs
- 1 avocado
- 2 slices rye bread
- a pinch fine sea salt
- a pinch of ground black pepper
- Bring a pan of salted water to the boil.
- Crack the eggs and gently slide them into the water, one at a time.
- Poach of 3 minutes, l like the egg yolk to be runny, but otherwise leave them to poach for longer.
- Meanwhile, toast the bread.
- Cut the avocado in half and use a teaspoon to scoop the flesh out.
- Chop it then add it on top of the toast.
- Use a slotted spoon to remove the poached eggs from the water, and transfer to a kitchen paper to absorb the excess water.
- Top the toast with the eggs and season with salt and pepper.
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