Poached egg and smashed avocado on toast is not only a healthy way to start and energise for the day, but it is also easy to make, and it takes a few minutes to prepare. If you wanted to give it more weight, you could name it eggs benedict on avocado since poached eggs are essentially egg benedict without the hollandaise sauce!

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Avocado is part of the berry family of fruits and requires a warm climate for cultivation. In Mexico, smashed avocado makes the famous guacamole, a versatile dip or spread easily prepared with a handful of ingredients.

Because the star of the recipe is avocado, here are a few health facts about this fruit and reasons why it should be part of a balanced diet:

• improves digestion and vision
• reduced depression
• protects agaist cancer, osteoporosys, heart desease
• contains nutrients and healthy fats that regulates blood sugar levels
• makes you feel fuller for longer between meals

The soft avocadoes are suitable for guacamole, but if you prefer to slice and add them to the dish, they need to be firm, and the skin has to be green, not brown.

For this poached egg avocado on toast recipe, ripe avocadoes are the best because they are easy to peel, core and smash.

Eggs have been part of the human diet for millennia for good reasons: they are highly nutritious, contain good cholesterol and antioxidants, and are pretty much the most perfect food created by nature. This applies to organic eggs, of course. Any human intervention and “help” a hen grow bigger, better and faster results in unhealthy products that guaranteed will cause more harm than necessary, all for the sake of quick profit.

A poached egg and avocado on toast breakfast is the perfect way to start the day and can be efficiently introduced in a morning routine at least a couple of days a week as a variation to porridge or cereals.

For toast, as always, I encourage everybody to use homemade bread. Investing in a bread maker is the best thing one can do. It takes a couple of minutes to add the ingredients, and it requires no effort or time on your part. The result is a beautiful, much healthier and way better bread than a store-bought one. Did I mention that the bread maker is also suitable for making desserts, such as a fluffy Panettone?

Ingredients for poached egg avocado on toast

Ripen avocados

Eggs

Hot mustard

Salt and pepper, dried oregano (optional)

Bread

Salad

Method

Cut the avocados in two, stab the seed and wriggle gently to remove.

Use a large spoon to scoop the fruit out of the peel, careful not to break it if you intend to slice it.

Use a potato masher to mash the avocados in a medium bowl. Add salt and pepper to taste and a teaspoon of hot mustard. I prefer horseradish mustard, but any hot one will do (it gives the paste a smooth texture and improves its taste.)

Slice and toast the bread. Spread the avocado paste and place it on a plate.

To make the poached eggs, fill 2/3 of a saucepan with water and bring to boil. Add a tablespoon of vinegar and a pinch of salt. Have a skimmer spoon at the ready.

Crack an egg and drop it gently into the water when it boils. Use the skimmer spoon to round the white around the yolk (it will tend to spread into the boiling water). Repeat the movement a few times until the white begins to harden. Poach each egg separately for 2-3 minutes.

Using the skimmer spoon, gently remove the egg from the pan, allow the excess water to drip, then place it on the prepared slice of bread.

Repeat the process for each egg until all bread slices contain at least one poached egg.

If you have silicone egg poacher or any other kitchen help for this purpose that is safe to use in boiling water (always check any plastic product is BPA free), it might make the process faster.

If the bread slices are larger, you might need two poached eggs for each.

Sprinkle some dried oregano over the eggs, decorate the dish with salad and serve immediately.

Bon appetite!

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Poached Egg Avocado on Toast

Poached egg and smashed avocado on toast is not only a healthy way to start and energise for the day, but it is also easy to make, and it takes a few minutes to prepare. Try a healthy breakfast and enjoy the benefits of a superfruit in an elegant presentation that makes your breakfast even more eppetizing!

Course Breakfast

Cuisine American

Keyword avocado paste, eggs and avocado on toast, eggs benedict with avocado, guacamole, poached eggs avocado

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 3 portions

Equipment

• Mixing bowl
• Saucepan
• Skimmer spoon
• Serving plates and cutlery

Ingredients

• 3 avocados organic, ripen, medium size
• 3 eggs organic, large
• 3 slices bread preferably homemade
• 1 tsp mustard any hot mustard/horseradish mustard
• pinch sea/rock salt, black ground pepper, dried oregano
• salad to decorate the plate

Instructions

• Mash the avocados in a medium bowl, add salt and pepper to taste and a teaspoon of hot mustard. I prefer horseradish mustard, but any hot one will do (it gives the paste a smooth texture and improves its taste.)
  
• Slice and toast the bread (medium-thick slices). Spread the avocado paste and place it on a plate.
• To make the poached eggs, fill 2/3 of a saucepan with water and bring to boil. Add a tablespoon of vinegar and a pinch of salt. Have a skimmer spoon at the ready.
  
• Crack an egg and drop it gently into the water when it boils. Use the skimmer spoon to round the white around the yolk (it will tend to spread into the boiling water.)
• Repeat the movement a few times until the white begins to harden. Poach each egg separately for 2-3 minutes. The yolk must remain runny, as in soft boiled eggs.
  
• Using the skimmer spoon, gently remove the egg from the pan, allow the excess water to drip, then place it on the prepared slice of bread.
• Repeat the process for each egg until all bread slices contain at least one poached egg (you might need two eggs for larger bread slices.)
• Sprinkle some dried oregano over the eggs, decorate the dish with a salad of your choice or steamed vegetables and serve immediately.
  

Notes

For variation, you could thinly slice the avocado and use it as a base instead of bread for a keto breakfast version.

If you use kitchen helpers, check they are safe to use at  high temperatures (e.g. BPA free plastic poachers.)

How to Make Poached Egg Avocado on Toast

 

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The post How to Make Poached Egg Avocado on Toast appeared first on The World Is an Oyster.

Life’s Sweet Delights And A Cuppa Coffee

Almond flour blueberry muffins are healthy, delectable and easy to make. What is better next to a steamy coffee cup than a fluffy muffin packed with tasty flavours?

_{This post may contain affiliate links, which means I will receive a commission if you purchase through my links at no extra cost to you. Please read the full disclosure for more information. Thank you!}

Muffins have quickly become internationally adopted treats with origins in American cuisine, typically served at breakfast or coffee/tea break.

The use of blanched almond flour in preparation makes these muffins gluten-free. Choosing specific substitutes can easily make this recipe keto/paleo/vegan friendly.

Likewise, the mixing and matching of the ingredients will result in various choices to satisfy all preferences. My favourite combinations are either blueberry-lemon-almond flakes, coffee-chia seeds or cacao powder-cacao nibs. These would be the healthier options, but the list does not end here.

As usual on this blog, the only thing I would like to stress is the use of certified organic products. Also, for sugar substitutions, perhaps do a little research into how a plant-based product that should be healthy and safe o use becomes harmful due to the processing methods used.

Packed with antioxidants and vitamins, blueberries are paradoxically among the few fruits that do not need pesticides at all. If you cannot grow a plant in a pot in the corner of your garden or balcony, perhaps it is a good idea to take a hike to a forest near you in season and pick your own. Or buy organic. Spare yourself the trouble of needing chemotherapy and radiation.

According to SF Gate home guides (source accessed on 22/04/2021), non-organic blueberries contain an insane amount of pesticide residue – the nasty stuff that remains active for weeks after spraying. It aims to kill a tiny insect, but assuredly it won’t make humans healthier, younger, more beautiful or brighter. It will do to humans what it does to the bug; only the process will be longer, more excruciating and more harrowing. That was cancer explained in plain English!

The parasite that occasionally resides within the fruit and has a car’s name (Drosophila suzukii) does not cause any harm to you if you eat it. But the affected fruits cannot be commercialized because of the vicious mechanism called greed. Therefore, if you want to profit from cultivating blueberries, you must spray them with pesticides that kill said worm.

The pesticides used in conventional agriculture have proved to cause countless health problems, not just cancer. But fear not! Big pharma is already prepared to “cure” you and make a profit out of it, too.

The balance between ingesting a minuscule and absolutely harmless insect and adding all sorts of cancer, neurological issues or reproductive/child developmental/neurobehavioral disorders to medical records is straightforward. 

The things we do for fear of a tiny, inoffensive bug! Humans are funny is only a euphemism.

Now that the healthy side of things is sorted and the type of muffins chosen, let’s continue with the ingredient list and preparation method to make beautiful muffins.

Ingredients for almond flour blueberry muffins

Blanched almond flour. The blanching process essentially removes the almonds’ skin, making the flour lighter and less irritating to the digestive system.

Organic coconut sugar or healthy substitutes for specific diets. The ketogenic diet, in particular, uses low carb sugars or sweeteners. Still, not all of them are healthy, so I recommend careful research into safe substitutes and healthier processing methods.

Eggs (organic, large). Typically, a large egg’s weight is about 56-57 grams/ 2oz. For any other size, the ratio might differ and affect the firmness of the batter.

Butter (unsalted, organic), melted and slightly cooled.

Unsweetened almond milk.

Organic bananas (extra ripe). Bananas are an excellent source of naturally occurring sugars that I often use in pancakes and not only. It might not be the right choice for ketogenic for its high carbs count, though.

Organic blueberries.

Organic lemon. The lemon juice (only 1/2 lemon needed) will help activate the bicarbonate of soda. All zest is all right to use to give the muffins a slightly tangy taste.

Baking powder and bicarbonate of powder.

Salt.

Vanilla extract.

Optional: chia seeds, almond flakes, cacao nibs, ground coffee, depending on the desired flavour.

Method

Start by lining up a muffin tray with paper cases—preheat the oven to 180°C/356°F/gas mark 4.

Sieve the almond flour and mix with the rest of the dry ingredients in a large bowl.

In another bowl, mash the bananas using a fork or blender. Add the eggs (optionally, separate from yolks and batter the egg whites until firm), sugar, milk, melted butter, lemon zest, vanilla and mix.

Pour the wet combination over the dry ingredients and mix to incorporate nicely. The texture of the batter will be firmer than the usual grain flour batter but still malleable.

Add the lemon juice to help activate the bicarbonate of soda.

Add the blueberries and mix gently using a large spatula.

Fill the paper cases a little over half, but no more than three quarters with batter.

Decorate with almond flakes/extra blueberries/coffee beans/cacao nibs according to your chosen option. Bake on the middle rake for 25-30 minutes or until golden brown. Check with a toothpick that all the muffins are thoroughly baked.

Let the muffins cool before serving. At first, almond flour blueberry muffins might be extra moist, but the humidity will resorb when cool.

Enjoy a couple of almond flour blueberry muffins with your preferred coffee. Mine will always be cappuccino. What is yours?

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Almond Flour Blueberry Muffins

Low carb/sugar, gluten-free, organic, moist muffins packed with healthy ingredients and perfect for a morning coffee or lunch box.

Course Breakfast, Dessert, Snack

Cuisine American

Keyword almond flour banana muffins, gluten-free blueberry muffins, healthy muffins, low-carb blueberry muffins

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 12 muffins

Ingredients

• 250 g almond flour blanched
• 60 g organic coconut sugar approx 4 tbsp
• 3 pcs eggs large, organic
• 1½ tsp baking powder
• ½ tsp bicarbonate of soda
• ½ organic lemon zest+juice to activate the bicarbonate
• 60 g organic butter melted and slightly cooled
• ½ tsp salt sea/rock
• 100 ml almond milk unsweetened
• 2 tbsp chia seeds
• 2 pcs organic bananas extra ripe
• 100 g blueberries organic
• 1 tsp vanilla extract
• 2 tbsp almond flakes optional

Instructions

• Line up a muffin tray with paper cases. Preheat the oven to 180°C/356°F/gas mark 4
• In a large bowl, mix the sifted dry ingredients. Add the chia seeds and salt.
  
• In a separate bowl, mash the bananas with a fork or blender. Add the eggs (optionally, separate and batter the egg whites until firm), sugar, milk, melted butter, lemon zest, vanilla and mix.
• Pour the wet mix over the dry ingredients and mix to incorporate nicely.
• Add the juice of half a lemon (it will activate the bicarbonate of soda).
• In the end, add the blueberries and mix gently using a large spatula.
• Fill each muffin paper case 2/3 with the batter.
• Optionally, sprinkle almond flakes or add extra blueberries.
• Bake on the middle rake for 25-30 minutes or until golden brown. Check with a toothpick that all the muffins are thoroughly baked.
  
• Allow the muffins to cool completely before serving.

Notes

Almond flour muffins can be stores in an airtight container in the fridge for up to three days or frozen for up to three months. 

Any left over almond flour should be kept in the fridge (follow the guidance notes on the label).

This almond flour blueberry recipe is quite versatile and easy to adapt to ketogenic, paleo or vegan diets by using specific substitutes you each particular diet.

For more variety, divide the batter and add one tbsp of ground coffee to half of it or one tbsp of organic cacao powder for chocolate muffins. Decorate with coffee beans/organic cocoa nibs/low sugar chocolate chips.

Life’s Sweet Delights And A Cuppa Coffee

The post Almond Flour Blueberry Muffins | Easy and Healthy Recipe appeared first on The World Is an Oyster.