Avocado toast with poached egg (1 person )

Ingredients:

1 toasted slice of Stig’s homemade nut and seed bread or a wheat and gluten free bread

Poached egg:

1 organic egg

1 tbsp vinegar

Avocado mash: 

1 avocado

Squeeze of fresh lemon juice

1 tbsp virgin organic olive oil (or avocado-, Mct- or flax seed oil)

Leafy greens – rucola, baby spinach, watercress, fresh herbs (basil or/and parsley) – chopped

Fresh chives – chopped

Salt and peppar

Chili-flakes

Method:

Bring water to boil in a pot and add the vinegar – turn down the heat so water is just simmering. Use a spoon to stir around the water, to make the water move around in a circle. Gently place the egg in the water vortex and use the spoon to catch the threads and bring them close to the center of the egg. Let simmer for 3-4 minutes depending on the size of the egg and how soft you like it. Remember the egg will continue to cook a little bit more after you remove it from water. Remove the egg from the water and let it rest.

Mash the avocado in a separate bowl, and add the chopped greens, oil, lemon juice, salt and pepper. Mix it all together.

Toast the bread. Add avocado mash on top of the bread and then place the poached egg on very top. Sprinkle chili flakes over the toast.

Tip:

If you don’t use Stig’s nut and seed bread – you can sprinkle a mix of seeds on top of your toast. For example, chia seeds, shelled hemp seeds, toasted pumpkin seeds, and sunflower seeds.

This is a super nutritious meal – perfect for a smaller lunch or to break a fast. When you get into the habit of poaching the egg it’s much easier than it first might seem and it tastes delicious.

The fresh avocado contains gut healthy fat, 11-gram fiber which is almost half of our daily recommended intake and 4g of protein. Read more about avocados many health benefits here https://stigbengmark.com/en/an-avocado-a-day-keeps-the-doctor-away/

Eggs are a super nutritious high quality protein source containing a wide range of vitamins, minerals, good fats, and other nutrients. Most of the nutrients are in the yolks and the whites contain mostly protein.

Flax seed oil is a good source of omega 3 but can sometimes have strong flavor so choose a mild one and use to taste or mix with one of the other oils.