Smashed Avocado Toast with Poached Eggs is the kind of meal that can be enjoyed for Breakfast, Lunch, or Dinner. Smashed avocados mixed with lemon, salt and pepper pair perfectly with crusty whole grain bread and a runny poached egg.
I adore avocado toast! I know…how #millennial of me, but it’s really delicious! Crusty bread topped with creamy avocado that has a hint of citrus and a runny egg…it’s pretty much perfect and I’ll be eating this meal long after it’s out of style.
Recently, my friend (who is also a dietitian) Julie Andrews shared a preview copy of her latest book with me, The Brain Health Cookbook. As I flipped through the pages of this evidence-based tool to help individuals consume foods that fit in the MIND Diet, the Smashed Avocado Toast with Poached Eggs on page 48 jumped out at me. The photo was stunning, and the recipe sounded fantastic.
About the Book: The Brain Health Cookbook
The Brain Health Cookbook is the evidence-based and gorgeous new cookbook written by my friend, Julie Andrews. It features an overview of the brain healthy eating and lifestyle plan, The MIND Diet, as well as 70+ recipes that are filled with flavor, easy to make, and fit into this lifestyle! The MIND Diet is the Mediterranean-Dash Intervention for Neurodegenerative Delay, and it is a set of lifestyle and diet recommendations based on brain health research. Foods to focus on in the MIND Diet are:
Leafy greens
Non-starchy vegetables
Starchy vegetables and whole grains
Berries
Nuts and Seeds
Seafood
Poultry
Beans and Legumes
Olive oil
The star ingredients in this Avocado Toast are the whole grain bread and eggs (which contain both choline and vitamin D).
Julie’s method for preparing the poached egg works perfectly! (even as someone who cooks and develops recipes for my job, I find poaching an egg to be a little intimidating) The flavors blend wonderfully, this this is a super satisfying breakfast, lunch or dinner meal.
To prepare the toast, simply choose your favorite bread and toast it. Mash the avocado with lemon, salt and pepper, then top with perfectly poached eggs! Seriously so simple.
Brain Health Ingredients:
Whole Grain Bread: Whole grains are going to be higher in fiber and contain B vitamins, which support brain function. To make sure the bread you are using is whole grain, read the ingredient list and the first thing should say “whole ____.” It could be whole grain oats, whole grain wheat, whole wheat, etc, but it must say “whole.”
Eggs: Eggs are one of the few food sources of vitamin D. More research is needed regarding the correlation between vitamin D and brain health, but currently a study published in 2017 showed that study participants who were deficient in vitamin D had a faster rate of cognitive decline when compared with individuals who had normal vitamin D levels. Eggs also contain choline, which is a key nutrient for regulating memory and mood and synthesizing DNA. It’s very important for optimal brain function (and development in infants).
Let me know if you try this recipe (and buy Julie’s book!)
Smashed Avocado Toast with Poached Eggs is the kind of meal that can be enjoyed for Breakfast, Lunch, or Dinner. Smashed avocados mixed with lemon, salt and pepper pair perfectly with crusty whole grain bread and a runny poached egg.
Ingredients
Scale
For the Eggs:
1 teaspoon white vinegar
4 large eggs
1/4 teaspoon kosher or sea salt
For the Toast:
2 medium ripe avocados, pitted and peeled
Zest and juice of 1 medium lemon
1/4 teaspoon kosher or sea salt
1/4 teaspoon black pepper
4 slices whole grain bread
Instructions
To make the eggs, in a stock pot, pour 8 cups of water and bring to a gentle simmer. Stir in the vinegar. Place a few pieces of paper towel or a clean kitchen towel on a plate near the stove.
Stir the water a bit to create a whirlpool. Crack one egg into a small bowl, then slowly slide it into the simmering vinegar water. Repeat this process with the remaining eggs. Cook 3-5 minutes or until the egg white is set.
Remove the eggs with a slotted spoon and place on the paper towel, sprinkle with salt.
To make the toast, in a bowl combine the avocados, lemon zest and juice, salt and pepper and mash with the back of a fork. Taste and adjust the seasoning as necessary.
Toast the slices of bread. Spread the mashed avocado on the toast and top each with a poached egg. Serve immediately.
The poached eggs can be prepped in advance and stored in an airtight container for up to 4 days in the refrigerator. Heat in microwave for 30-60 seconds or until heated through.
Notes
Store the smashed avocado in tan airtight container for up to 3 days in the refrigerator. To keep the mashed avocado from browning, top with a thin layer of water; before using, drain the water off and stir the mashed avocado. Assemble toasts just before eating.
This recipe is not considered low FODMAP because of the amount of avocado used.
Prep Time:5-10 minutes
Cook Time:10-15 minutes
Category:breakfast
Method:stove top
Cuisine:american
Nutrition
Serving Size:1 toast
Calories:293
Sugar:4 g
Sodium:216 mg
Fat:17 g
Saturated Fat:3 g
Carbohydrates:26 g
Fiber:8 g
Protein:12 g
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The lemon completely overwhelmed the avocado. I will use much less next time!
You could absolutely use less lemon if that’s what you prefer 🙂