Poached egg and avocado toast must be 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. Not quite convinced yet?
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. So no need for my husband to throw away the egg yolk when he makes himself an omelette 😀 I mean, l would’t eat an omelette just with egg whites, but hey ho.
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 at least 3 minutes, at this stage the egg yolk will be a bit runny
- if you like the yolk hard, leave to cook for longer
Some people add vinegar as well to the water, apparetly that helps the egg keep a nice shape. Never tried it before, and not sure I’d like the slightly vinegar(y) taste.
How so you make poached egg and avocado toast
For the ultimate healthy breakfast, swap the white bread for wholegrain bread. Eating healthy has never been easier. No more skipping breakfast when this can be ready in 5 minutes.
Toast the egg, slice the avocado and top the toast with it. Add the poached egg, and season it with salt, pepper and a pinch of paprika. You can add anything else, grated cheese, parsley, coriander, you name it!
How many calories are in a toast with poached egg and avocado
One serving has 316 calories, and that includes a slice of brown 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 toast, a healthy and nutritious vegetarian breakfast.
- 2 eggs
- 1 avocado
- 2 slices wholegrain bread
- a pinch fine sea salt
- a pinch of ground black pepper
- a pinch of paprika
- 1 tbsp grated Cheddar cheese
- 1 tsp chopped parsley
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.
Best to use a spatula to remove the poached eggs from the water.
Top the toast with the eggs and season with salt, pepper and paprika.
Scatter grated Cheddar cheese over the eggs and decorate with chopped parsley.