All hail the avocado! This nutrient-rich fruit (although technically, it is a berry!) is native to tropical climates and when harvested, the flesh softens to a creamy, almost buttery texture, which has become synonymous with super foods and often included in everything from toast toppings to desserts!
According to the BBC Good Food website, avocados are full of what research now calls ‘good fats’, which are monounsaturated fats, as they are apparently better for heart health than saturated fats.
A study in the Journal of the American Heart Association suggests that monounsaturated fat helps to protect against heart disease and lowers blood pressure. The fabulous oils found in avocados include oleic and linoleic acids and are therefore recommended as part of a balanced diet to prevent high cholesterol.
Another benefit of the mighty avocado is that, unlike other fruits and vegetables, it fills you up faster and leaves a more satisfying feeling, leading to feeling fuller for longer! My kids have been consuming avocado since they were first introduced to solid foods around 6 months of age.
On a recent trip to Los Angeles, my sister introduced me to her favourite café, Sqirl, in trendy Silverlake. She encouraged me to try their famous avocado toast with poached egg, so I willingly obliged. And I was not disappointed! While my rendition is much more simplified and kid-friendly, the Sqirl original was my inspiration for this recipe!
A big fan of breakfast, my Easy Poached Egg and Avocado Toast Recipe is easy enough to do on the fly, but filling enough to set you up for the day. No time? Simply poach your eggs ahead of time and microwave for a few seconds to re-heat. Don’t be intimidated by the poached egg either! See my directions below for some easy poached egg ‘hacks’. Try my recipe and get your avocado on today!
Easy Poached Egg and Avocado Toast Recipe
Time: 10-15 mins
- 2 slices whole grain bread – I prefer a multi-grain rye myself
- 2 eggs, one per slice of toast
- 1 avocado, cut in half lengthwise
- 2 tablespoons crumbled, low fat feta cheese (1 tablespoon per slice)
- 2 tablespoons chopped, fresh baby spinach (1 tablespoon per slice)
- Salt and pepper to taste
- Toast your bread to your desired toastiness
- Bring a medium pot of water to boil, about 2-3 inches of water. You want to use enough water to cover the eggs when poaching. Add 1-2 teaspoons of vinegar to pot as this helps eggs hold their shape. Once the water has reached boiling, cut the heat back to a slight simmer (small bubbles rising only, no rolling boil). Crack an egg into a small mug or ramekin as this makes it easier to pour into the pot. Use a wooden spoon to swirl your water into a vortex, then carefully pour your egg into the centre of the pot. The swirling motion should wrap the white of the egg around the yolk nicely. It took me a few tries so don’t be discouraged if your egg doesn’t turn out perfectly on the first go! For a softer, liquid yolk, cook for 2-3 minutes. Firmer yolks take about 4-5 minutes. I cook one egg at a time.
- While your egg is cooking, cut an avocado in half (lengthwise) and mash or spread one half onto the toast (I use about half an avocado per slice – yes, you read that right!).
- Sprinkle the crumbled feta and chopped spinach onto your avocado toast, about a tablespoon of each per slice.
- When your egg is done, use a slotted metal/silicone spoon to gently lift your cooked egg out of the pot and place it onto a paper towel to absorb excess moisture. Remove any wisps of egg white.
- I finish off my avocado toast with a pinch of sea salt and pepper or seasoned salt (as pictured)
Poached Egg HACKS:
- Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water
- Don’t want to go freestyle with your poached egg? Pinch of Yum has a great egg hack using mason jar lids here
- For more details on how to cook the perfect poached egg, check out my food guru, Jamie Oliver’s great instructions here
Author: Jill Campbell
A mother and lover of all things practical, Jill is a 30-something, former educator, world traveler and self-proclaimed pragmatist trying to navigate this journey called life. She currently works as a freelance writer, part-time teacher/tutor and full-time mom to two fabulous daughters. Her blog www.pragmamamma.net features simple and family-friendly recipes, original photography and hot parenting topics. Jill loves getting creative in the kitchen, reading, spending time with her family and snapping photos around her neighbourhood in Burlington, Ontario.