Avocado toast: make it your own

High-Protein • Nourishing Fats • Optional Poached Egg Upgrade

Creamy avocado layered over crisp high-protein sourdough, topped with paper-thin radish slices, lemon, fresh herbs and a sprinkle of seeds. Add a perfectly poached egg for extra protein and richness.

Fresh, vibrant and energising — this is spring breakfast at its best.

Why Avocado Is a “Good Fat”

Avocado is rich in monounsaturated fats, particularly oleic acid — the same heart-supportive fat found in olive oil.

Benefits include:

• Supporting cardiovascular health

• Helping absorb fat-soluble vitamins (A, D, E, K)

• Promoting satiety

• Supporting stable blood sugar when paired with protein

It’s one of the most nutrient-dense whole food fats available.

Ingredients (Serves 2)

• 2 slices high-protein, low-carb sourdough

• 1 ripe avocado

• 4–6 radishes, thinly sliced

• 1–2 eggs (optional, for poaching, frying in EVOO, scrambled: pick your favorite)

• 1 tbsp hemp seeds or pumpkin seeds

• Juice of ½ lemon

• 1 tbsp olive oil

• Sea salt & cracked black pepper

• Fresh herbs (parsley, chives or dill)

• Optional: chilli flakes, microgreens

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Toast the sourdough
Toast until golden and crisp.

1. Prepare the avocado
   Mash avocado with lemon juice, sea salt and cracked pepper. Add a drizzle of olive oil for extra richness.

2. Poach the eggs (optional)
   Bring water to a gentle simmer. Add a splash of vinegar.
   Crack egg into a small bowl, slide into water and cook 3–4 minutes until whites are set but yolk is soft.

3. Assemble

   • Spread mashed avocado onto toast.

   • Layer radish slices.

   • Sprinkle seeds and herbs.

   • Top with poached egg if using.

   • Finish with olive oil and chilli flakes if desired.

Serve immediately.

Nutritional Snapshot (Per Slice, Without Egg)

• Calories: ~250 kcal

• Protein: 9–12g (depending on bread)

• Healthy Fats: ~15g

• Fibre: 6–8g

• Net Carbs: ~10–14g

With Poached Egg Added:

• +70 calories

• +6g high-quality protein

• Added choline for brain health

Variations & Upgrades

Higher Protein

• Always add the poached egg

• Add cottage cheese beneath the avocado

• Sprinkle extra hemp seeds

• Serve with smoked salmon on the side

Lower Carb

• Use one slice instead of two

• Swap toast for grilled zucchini rounds

Dairy-Free

• Skip egg and add lemony white beans for protein

Gut-Friendly Upgrade

• Add fermented sauerkraut or pickled radish

• Use fully fermented sourdough

Elevated Café Style

• Add edible flowers

• Drizzle with basil oil

• Finish with flaky salt

🌿 Fun fact: I personally think avocado tastes slightly like soap.

And yes — that can actually be genetic. Some people have variations in taste receptor genes that alter how certain plant compounds are perceived (similar to how coriander tastes soapy to some people).

So if you’re not an avocado lover, you’re not broken — you might just be genetically unique.

Personality in food is part of the joy.