Poached Egg over Avocado Spread Toast


  1. 1 Egg

  2. 1/2 Avocado

  3. 1 Slice of 100% Whole Grain Bread

  4. Onion and Garlic Powder

  5. Pepper


  1. Layer 1: Toast your bread of choice (I used a 100% whole grain English muffin).

  2. Layer 2: Mash 1/2 avocado in a bowl and mix in onion powder, garlic powder and pepper.

  3. Layer 3: Poached Egg

  4. Bring a pot of water to a boil.

  5. Gently place the egg into the water (you can use a large spoon to place it in).

  6. Turn down the heat and let egg cook for a little less than 5 minutes.

  7. Use your large spoon to grab the poached egg

  8. Join all layers and enjoy!


Calories: 275

Fat: 13 g

Fiber: 7 g

Carbs: 21 g

Protein: 11 g


  • Avocado: Huge source of potassium that helps tissue and heart health. Avocados contain Omega 6's, which reduces inflammation and improves the functioning of the nervous system. We absolutely need Omega 6 fatty acids for healthy hearts and healthy systems. Avocados are a great way to get that nutrition.

  • Whole Grain Bread: Make sure you buy 100% whole grain bread as it does not contain that bleached white flour. Whole bread contains a mineral called chromium which helps normalize hunger, reduce cravings and is essential for heart function. Next time you have the choice between white or whole grain - choose whole grain knowing you are improving your lifespan.

#food #eggs #avocado #wholegrain #breakfast #poached

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