Smashed Avocado & Poached Egg on Rye Sourdough Toast
Smashed Avocado & Poached Egg on Rye Sourdough Toast is one of my Sunday brunch favourites. It is high in fibre, protein and packed with lots of nutrients. The crisp Homemade Rye Sourdough Bread, the crunchy rocket leaves and the delicious runny egg yolk melt together just perfectly. The peppery flavour of the radish and a sprinkle of chilli flakes elevate its flavour to a whole new level. If you prefer something sweet for breakfast but don’t want to miss out on the benefits of sourdough you can try this Rye Sourdough Pancakes Recipe.
Don’t worry making your own Rye Sourdough Starter is really easy but of course, you can buy some if you don’t have much time.
Health Benefits of Eggs
When you buy eggs keep in mind that organic eggs are worth the premium. Organic hens have free and easy access to outdoors and are able to feed on pasture. The amount of nutrients may vary but organic eggs can have up to double the amount of omega-3, vitamin E, 25% less saturated fat and more minerals compared to indoor farmed eggs.
A large egg has just 75 calories- fewer than a slice of bread.
1 chicken egg contains:
- 30% RDI Selenium
- 25% RDI Folate
- 20% RDI Vitamin B12
- 16% Vitamin A
- 12% RDI Vitamin E
- 7% RDI Iron
Eggs are also a rich source of choline a vital nutrient for brain health. Egg yolks contain about 5g of fat which is mostly unsaturated and includes a kind of fat called linoleic acid essential for overall health. Different parts of the egg cook at different temperatures, to get the most nutrients the yolk should be runny and the egg white slightly cooked. Poaching your eggs provides you with the best of both.
Eggs and Blood Cholesterol Levels
Let me start by busting the myth that eggs raise your “bad” LDL blood cholesterol. Eggs are high in cholesterol but that isn’t as risky as once thought, by now it’s scientifically proven that dietary cholesterol doesn’t raise LDL blood cholesterol levels. It is perfectly fine to consume an egg a day. People who are suffering from inherited high cholesterol levels might be the exception here, for them, it is still advised to limit the intake of foods high in cholesterol.
Even though dietary cholesterol doesn’t affect the LDL cholesterol blood levels it can be lowered by eating a diet rich in dietary fibre.
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How to make the perfect poached egg
Fill half of a medium-sized saucepan with water, for each litre, you will need to add about 8g (1/4oz) of vinegar and about 15g (1/2 oz) of sea salt.
Heat the water just below simmer if you have a thermometer about 82-88 C ° would be perfect but don’t worry you really don’t need a thermometer. If you bring the water to a boil the strong buildup of bubbles will tear your eggwhite apart.
Now, gently crack the egg into a cup and give the water a gentle stir to create a mini-whirlpool.
Very carefully lower the egg as close to the water as you can and pour it right into the middle. The whirling motion will keep it together perfectly. Cook it for 3-4 minutes or until it rises and gently remove the poached egg from the saucepan using a slotted spoon.
Carefully place it on some kitchen paper to remove any excess moisture. Slide it on top of the smashed avocado and you will have successfully created a delicious Smashed Avocado & Poached Egg on Rye Sourdough Toast.
Note: Fresh eggs are best for poaching, the older they get the trickier it will become.
What’s your idea of a perfect Sunday brunch? I just love this Smashed Avocado & Poached Egg on Rye Sourdough Toast, I’m looking forward to reading your comments.
- 2 organic eggs
- 1-2 slices of rye or rye sourdough bread
- ½ avocado
- 3 radish, sliced
- Leafy greens ( rocket, spinach or watercress)
- White vinegar
- Chilli flakes
- In a small saucepan bring water to a boil, and season with salt and white vinegar.
- Gently stir the water and carefully lower the eggs into the simmering water. Poach your eggs for about 3-4 minutes or to your liking. Remove the eggs with a slotted spoon and dry them on a piece of kitchen paper to drain any excess water.
- Meantime spread the avocado over the rye bread, top with greens and radish.
- Place the poached egg on top and sprinkle with sea salt, pepper and serve with chilli flakes.