A nutritious breakfast option is "Whole Grain Toast with Avocado and Poached Eggs." This meal combines the goodness of whole grains, healthy fats, and protein to kickstart your day.
Whole grain toast provides complex carbohydrates for sustained energy while delivering essential fibre for digestive health.
Avocado adds creamy richness, loaded with heart-healthy monounsaturated fats, vitamins, and minerals.
Poached eggs contribute high-quality protein and vital nutrients like B vitamins and choline. This balanced breakfast promotes satiety, aids weight management, and supports overall well-being.
Ingredients:
For the poached eggs:
• 2 large eggs
• Water
• 1-2 tablespoons white vinegar (optional)
• Salt and pepper to taste
For the avocado spread:
• 1 ripe avocado
• Salt and pepper to taste
• you may add a dash of fresh lemon or lime juice (optional)
For assembling:
• 2 slices of whole grain bread, toasted
• Optional toppings: sliced tomatoes, red pepper flakes, chopped fresh herbs (such as cilantro or parsley)
Instructions:
1. Prepare the Avocado Spread:
• Slice the fully ripe avocado in two and extract the pit.
• Scoop the flesh into a bowl.
• Mash the avocado using a fork until it reaches your desired consistency – you can make it smooth or leave it slightly chunky.
• Enhance the flavour of the mashed green fruit with a pinch of salt and a dash of pepper according to your preferences. You can also add a squeeze of lemon or lime juice for some extra flavour. Mix well and set aside.
2. Toast the Whole Grain Bread:
• While you prepare the avocado spread, toast the whole grain bread slices to your preferred level of crispiness using a toaster or toaster oven. Set them aside.
3. Poach the Eggs:
• Fill a large, shallow skillet or pan with water, about 2-3 inches deep.
• Add 1-2 tablespoons of white vinegar to the water. The vinegar helps the egg whites coagulate more easily.
• Heat the water over medium-high heat until it's just below boiling, with small bubbles forming at the bottom of the pan.
• Place a single egg into a small dish or ramekin.
• Generate a mild vortex within the gently simmering liquid by agitating it using a spoon.
• Gently slide the egg from the bowl into the swirling water. The gentle swirling movement aids in the egg whites enveloping the yolk completely.
• Poach the egg for about 3-4 minutes for a runny yolk or longer for a firmer yolk.
• Employ a slotted ladle to gently retrieve the poached egg from the simmering water, permitting any surplus liquid to escape. Place it on a plate lined with paper towels to remove any remaining water. Season with salt and pepper.
4. Assemble the Dish:
• Spread a generous amount of the mashed avocado mixture on each slice of toasted whole grain bread.
• Position a gently poached egg atop each slice of avocado-adorned toast.
• Add any optional toppings you desire, such as sliced tomatoes, red pepper flakes, or chopped fresh herbs.
• Season the poached eggs with a little more salt and pepper if needed.
5. Serve and Enjoy:
Serve your Whole Grain Toast with Avocado and Poached Eggs immediately while the eggs are still warm.
It's a delicious and nutritious breakfast or brunch option that's rich in healthy fats, protein, and fibre.