• Helen Phillips

Poached Eggs with Avocado Toast


Eggs are among the most nutritious foods, with both the white and yokes being rich in nutrients, protein, vitamins and minerals.

Studies have shown that eating eggs at breakfast increases the feeling of fullness, keeps blood sugar and insulin levels stable and reduces calorie intake in subsequent meals.

Please don’t chuck out the yoke. Yes the yoke contains cholesterol, but there is no evidence that dietary cholesterol increases “bad cholesterol” in the blood. The yoke also contains valuable fat soluble vitamins and essential fatty acids as well as heaps of protein.

Served with Avocado Toast this poached eggs are a great way to start the day.

There's a myth that poached eggs are hard to make. But ready my recipe for Poached Eggs with Avocado Toast and you'll find my fool proof way to get them right.

If you're struggling with your diet and your nutrition needs a boost to support your training message me now. You can't out-run a bad diet, and a bad diet will definitely impact your training!

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Helen, The Cheesecake Runner

Poached Eggs with Avocado Toast

Here's what you need:

2 large ripe avocados

2 large ripe tomatoes

½ red onion

1 red chilli

handful of chopped coriander

1 lime

4 eggs

4 slices wholemeal bread, toasted

Here's what to do:

Halve and de-stone two avocados. Finely chop a couple of ripe tomato’s and about the same quantity of finely chopped red onion, and add this to the avocado. Deseed a red chilli and cut about half into small pieces and add to the avocado with a small handful of chopped coriander. Squeeze over the juice of a lime and season to taste with salt and pepper. Mix everything together and taste. Add more chilli, lime or coriander if you think the salsa needs a bigger kick.

Bring a small pan of water to a rolling boil. Now for the technical bit!

Line a teacup with a square of clingfilm, ensuring that the clingfilm overlaps the cup slightly. Lightly spray the clingfilm with oil, crack in an egg and season with salt and pepper. Use the ends of clingfilm to seal the egg package then carefully lower into the boiling water. Prepare and add more eggs to the water depending on your appetite and how many mouths you have to feed.

Set timer for 5 mins for lightly poached runny eggs, a minute or so longer if you prefer harder eggs.

Serve the eggs on the toast with avocado salsa.

Serves 2 greedy hungry people!


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