Breakfast: Avocado Toast with Poached Egg

Creamy avocado and a perfectly poached egg on whole-grain toast make for a delicious, nutrient-packed breakfast. This meal will leave you feeling energised and full of vitality.

 

Ingredients (Makes 1 serving):

• 1 ripe avocado
• 1-2 slices of whole-grain or sourdough bread
• 1 egg
• 1 tablespoon white vinegar (for poaching the egg)
• 1 tablespoon olive oil (for drizzling)
• Salt and pepper, to taste
• Optional toppings: red pepper flakes, fresh herbs (e.g., chives or parsley), cherry tomatoes, or a squeeze of lemon juice

 

Instructions:

Step 1: Toast the Bread

1. Toast the bread: Place 1-2 slices of whole-grain or sourdough bread in a toaster or toaster oven. Toast until golden and crispy.

Step 2: Prepare the Avocado

1. Mash the avocado: Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork until smooth but still slightly chunky. Season with salt and pepper to taste. You can also add a squeeze of lemon juice for extra flavour and to prevent browning.

Step 3: Poach the Egg

1. Heat the water: In a small saucepan, bring about 3-4 inches of water to a simmer over medium heat. Add 1 tablespoon of white vinegar to the water. The vinegar helps the egg whites coagulate and stay together.
2. Poach the egg: Crack the egg into a small bowl or cup. Gently slide the egg into the simmering water. Use a spoon to gently swirl the water around the egg to help the whites wrap around the yolk. Poach the egg for 2-4 minutes, depending on how runny you like the yolk. For a runny yolk, aim for 2 minutes; for a firmer yolk, cook for closer to 4 minutes.
3. Remove the egg: Use a slotted spoon to carefully lift the poached egg out of the water. Place it on a paper towel to drain.

Step 4: Assemble the Toast

1. Spread the avocado: Spread the mashed avocado evenly over the toasted bread slices.
2. Top with the egg: Place the poached egg on top of the avocado toast.
3. Season and garnish: Drizzle a bit of olive oil over the egg and avocado. Season with additional salt and pepper. Add optional toppings like red pepper flakes, fresh herbs, or cherry tomatoes if desired.

 

Nutritional Benefits for Perimenopause and Menopause:

1. Avocado:

• Healthy Fats: Avocados are rich in monounsaturated fats, which support hormone production and heart health. These healthy fats can help manage hormonal fluctuations and reduce the risk of heart disease, which is a concern during menopause.
• Fibre: Avocados provide dietary fibre, which supports digestive health and helps maintain stable blood sugar levels, reducing the risk of weight gain and digestive issues.
• Vitamin E: A powerful antioxidant that helps maintain skin elasticity and reduces dryness, which can be common during menopause.
• Potassium: Helps manage blood pressure and balance fluids, which is important for overall heart health.

2. Whole-Grain or Sourdough Bread:

• Fibre: Whole-grain bread is a good source of fibre, which aids in digestion, helps maintain stable blood sugar levels, and supports heart health.
• Complex Carbohydrates: Provides sustained energy and helps prevent mood swings and fatigue, which can be common during menopause.

3. Poached Egg:

• High-Quality Protein: Eggs are a great source of complete protein, which helps maintain muscle mass and supports metabolic function. Muscle loss can be a concern during menopause.
• Vitamin B12: Important for energy production and neurological function, helping to manage fatigue and mood changes during menopause.
• Vitamin D: Supports bone health by aiding in calcium absorption. This is crucial during menopause due to the increased risk of osteoporosis.

4. Olive Oil:

• Healthy Fats: Olive oil is rich in monounsaturated fats, which support hormone balance and heart health. These fats also have anti-inflammatory properties that can help alleviate menopausal symptoms like joint pain.
• Vitamin E: Provides additional antioxidant benefits that support skin health and overall well-being.

5. Optional Toppings (e.g., Red Pepper Flakes, Fresh Herbs, Cherry Tomatoes):

• Red Pepper Flakes: Can boost metabolism and add flavour without added calories. Capsaicin, the compound in red peppers, has anti-inflammatory properties.
• Fresh Herbs (e.g., Chives, Parsley): Herbs add vitamins and antioxidants while enhancing flavour. They can also help improve digestion and reduce inflammation.
• Cherry Tomatoes: Rich in antioxidants like lycopene and vitamins A and C, which support skin health and immune function.

 

Summary:

Avocado Toast with a Poached Egg is a nutrient-dense meal that provides healthy fats, high-quality protein, fibre, and essential vitamins. This combination supports hormone balance, heart health, digestive function, and bone health, making it a beneficial choice for managing symptoms of perimenopause and menopause. The meal helps maintain energy levels, supports muscle and bone health, and reduces inflammation, addressing key concerns during this stage of life. Enjoy with Pineapple & Jasmine Umri for a bright start to your day.