Heather

Hi.

I'm Heather, a Registered Dietitian from Vancouver, Canada. Welcome to my blog. I'm so excited to share my favourite recipes and chat about nutrition with you! 

Poached Eggs and Smashed Avocado over Life-changing Toast

Poached Eggs and Smashed Avocado over Life-changing Toast

SERVES 1

 
Eggs and smashed avocado on toast2
 

 

I love eggs on toast any time of the day. In fact, I just love breakfast any time of the day; there's something about breakfast at dinner time that's so comforting! I used to have 'brinner' (breakfast for dinner) more than weekly with one of my former roommates, who loves breakfast just as much as me! I have to include some brinner in my main courses, because why not!? It's usually fast and easy to put together, and can be just as nutritious as any 'normal' dinner, plus there's the comfort factor. Oh, and did I mention brinner meals also make great quick lunches?

I love my stoneware bread pan!

I love my stoneware bread pan!

This recipe kicks toast up a notch both in terms of flavour and nutrition! It's based on a version of the Life Changing Bread from My New Roots. tried the Life-Changing Loaf of Bread recently, and it's confirmed. Life-changing! Nothing but whole ingredients, and super high in fiber, protein and healthy fats. Plus, this loaf of bread is much easier to make than the traditional kind with no kneading or rising. I used GF oats, so my version was GF. Click on "Life Changing Bread" above for a link to the recipe. I'm going to write a post with my adaptations soon, but to sum it up I swapped almonds for the hazelnuts, and pumpkin seeds for half of the flax. I also used ground flax for the other half and added a few Tbsp of extra water. I swapped avocado oil for the coconut oil/ghee as well, but you could swap olive oil, or any other oil really. I also baked my bread in a stoneware bread pan (click to view), and didn't need to take the bread out part way through and flip it. I just cooked it start to finish in my stoneware and it came out beautifully (yay stoneware)! If you're much of a bread-maker I highly recommend investing in one of these.

Now, on to the good stuff...

Tools:

  • toaster
  • shallow pot or saucepan
  • slotted spoon
egg and smashed avocado on toast

Ingredients: 

  • 2 slices of life-changing bread
  • 2 eggs
  • 1/4 medium avocado
  • 1/4 cup fresh cilantro leaves
  • Freshly squeezed lime juice (just a sprinkle)
  • salt and pepper

Instructions:

If you've never poached an egg before, check out the video in the tips section below for a quick how-to, it's worth the watch!

My poaching pod - easy poached eggs!

My poaching pod - easy poached eggs!

  1. fill your saucepan or pot with about 2" water and bring to a boil. When water boils turn the heat down so the water comes to a low simmer (there should be little bubbles, but not big ones) & pop your toast in the toaster. Add a splash of white vinegar to your simmering water (this helps keep the eggs together while they poach).
  2.  Gently crack your eggs and put them into the water so the whites stay mostly together. (this is poaching!) Poach your eggs for ~3 minutes, or until done to your liking. I'm cheating and using this cool silicone poaching pod - it keeps all your egg in one place and you don't have to worry about fishing your eggs out with a slotted spoon. You just crack your eggs into the pod, put it into the simmering water and let it float! I think I got this as a gift - I'm not sure where it's from, but if anyone knows where to find one, post below.
  3. While eggs are poaching and toast is toasting, cut your avocado and pick your cilantro leaves off the stems. 
  4. When toast is finished place ~ 1/8 avocado on each slice of toast and smush the avocado gently with a fork. Sprinkle some lime juice over the smashed avocado and toast (you don't need much, just enough for a hint of flavour) and place cilantro over top. 
  5. When eggs are finished poaching remove from the boiling water with a slotted spoon, allow liquid to drain off and put eggs on top of your toast, avocado, and cilantro. 
  6. Sprinkle with a pinch of salt and pepper. 

Enjoy! 

 
Eggs and smashed avocado on toast
 

Optional: If you don't like cilantro, try replacing it with another herb (basil, parsley) or with spinach. For a more decadent brunch you could even top this with hollandaise sauce - I bet it would be amazing!


Tip: Poaching Eggs

Poaching eggs is a bit of an art, and it doesn't always go as planned (if you don't have a poaching pod)! Check out this two-minute video from BBC Good food on how to perfectly poach an egg every time- it has some great tips!

How to poach a perfect egg from BBC Good Food. Click to watch!

How to poach a perfect egg from BBC Good Food. Click to watch!


Nutrition: 

This one comes in two pieces; the info on the left is for two slices of life-changing bread (using my modifications), and the info on the right is for all the toppings! I've written some totals at the bottom for you so you don't have to relive painful childhood memories and do all the math ;) You can find a few of the usual nutrition highlights down there as well!

Nutrition for 2 slices Life-Chenging Bread

Nutrition for 2 slices Life-Chenging Bread

Nutrition for all the rest!

Nutrition for all the rest!

Nutrition: calories: 463, protein: 21g, fat: 34g (6g saturated, 14g monounsaturated, 11g polyunsaturated), carbs: 23g (12g fiber, 2g sugar), sodium 539mg, potassium 617mg.

Nutrition Highlights: 

  • This bread (and meal) is pretty high in fat, but it's loaded with healthy fats from the avocado and the nuts, flax, chia, and psyllium in the bread! Mono- and Poly-unsaturated fats are those heart-healthy fats that we want the majority of fats in our diets coming from.
  • I don't have the omega 3/6 ratio, but I suspect it's pretty high in omega 3's as well from the flax, chia and nuts (depending on the kind you use). Omega 3's and 6's are both kinds of polyunsaturated fats. We generally get enough omega 6's in our diets, which is why there's all that emphasis on getting omega 3's. Foods high in omega 3's include things like flax, chia, and salmon.
  • 21g of protein and 12g of fiber gets you well on your way to meeting your daily doses of these two important nutrients, and over half of your carbs are coming from fiber! 
  • The combination of fat, fiber, and protein helps to fill you up and make your meal last way longer than a starchy meal would. 
  •  8g of fiber and 7g of protein is very impressive as far as bread goes (even for 2 slices). Compare with your bread and see how it measures up!
eggs and smashed avocado on toast4
egs and smashed avocado on toast5

I have to say, this meal is a win from both the taste and nutrition aspects in my books, I hope you enjoy it as much as me!


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