Introduction
A simple yet satisfying breakfast, Avocado and Smashed Egg Toast combines creamy avocado with a perfectly smashed egg, all on a crispy slice of toast. It’s a versatile dish that’s packed with nutrients, making it a great choice to start your day. Whether you’re looking for a quick meal or something to fuel a busy morning, this recipe is easy to prepare and full of flavor!
The History of Ingredients
- Avocado: Native to Central and South America, the avocado has been cultivated for thousands of years. It was prized by the Aztecs and Mayans, who referred to it as “ahuacatl,” meaning “testicle,” due to its shape. Today, it’s a staple in many cuisines worldwide, often used in guacamole, salads, or, as in this dish, on toast.
- Eggs: Eggs have been a fundamental part of the human diet for thousands of years. Their high nutritional value made them a favored food across cultures. In the modern kitchen, eggs are used in countless dishes, including this one, where they bring protein and richness to the meal.
- Bread: Toasted bread has been a popular breakfast food for centuries. Whether made from sourdough, whole grain, or rye, it’s a reliable base for all sorts of toppings. The history of bread-making dates back over 6,000 years to ancient civilizations in the Middle East.
Breakdown of Ingredients
- Avocado: Rich in healthy monounsaturated fats, avocado provides a creamy texture and a mild flavor that pairs perfectly with eggs. It’s also packed with vitamins and fiber.
- Eggs: Eggs are an excellent source of protein, vitamins, and minerals. They provide structure and richness in this dish, especially when smashed or poached.
- Toast: A slice of your favorite bread, toasted until golden and crispy, acts as a crunchy base for the creamy avocado and egg combination.
Step-by-Step Recipe
Ingredients:
- 1 ripe avocado
- 2 large eggs
- 2 slices of bread (sourdough, whole wheat, or any bread of your choice)
- 1 tbsp olive oil or butter (for cooking the eggs)
- Salt and pepper to taste
- Optional toppings: red pepper flakes, lemon juice, fresh herbs (parsley, cilantro, or chives)
Instructions:
- Prepare the Avocado:
- Cut the avocado in half and remove the pit. Scoop the flesh into a bowl and mash it with a fork. You can mash it as much or as little as you like, depending on how chunky or smooth you prefer it. Add a pinch of salt and pepper to taste. If you like, squeeze in a little lemon juice for some added freshness.
- Cook the Eggs:
- Heat a small non-stick skillet over medium heat. Add the olive oil or butter.
- Crack the eggs into the skillet and cook them to your desired doneness. For this recipe, a smashed egg works best, so cook the eggs until the whites are fully set but the yolks are still runny.
- Once cooked, remove the eggs from the skillet and carefully smash the yolks with the back of a fork or spoon.
- Toast the Bread:
- While the eggs are cooking, toast your slices of bread in a toaster or on a griddle until golden brown and crispy.
- Assemble the Toast:
- Spread the mashed avocado evenly over the toasted bread slices. Top each piece of avocado toast with a smashed egg.
- Season and Serve:
- Sprinkle with additional salt and pepper to taste. You can also add optional toppings such as red pepper flakes, fresh herbs, or a drizzle of olive oil for extra flavor.
- Enjoy:
- Serve immediately while the toast is warm and the egg is still perfectly soft and smashed. Pair with a cup of coffee or juice for a complete breakfast.
Tips for the Perfect Avocado and Smashed Egg Toast:
- Use Ripe Avocados: For the best creamy texture, make sure your avocado is ripe. It should yield to gentle pressure but not feel mushy.
- Cook the Eggs Just Right: If you prefer your eggs cooked differently, try poaching them or frying them sunny side up for a different texture. The smashed egg gives a nice contrast with the avocado.
- Don’t Over-toast the Bread: Make sure your toast is crisp but not burnt—this balance ensures a good texture without compromising the flavor.
- Fresh Herbs Are Key: Garnishing with fresh herbs like parsley, cilantro, or chives adds a burst of flavor and color that elevates the dish.
- Add Some Heat: If you like a little spice, sprinkle red pepper flakes or drizzle some sriracha sauce over the top for a kick.
Variations and Customizations:
- Add Protein: Include some extra protein like smoked salmon, bacon, or grilled chicken for a heartier meal.
- Vegan Version: Swap the egg for a vegan alternative like scrambled tofu or a plant-based egg substitute.
- Cheese Lover: Add a slice of cheese (such as cheddar, feta, or goat cheese) on top of the avocado before adding the egg for extra creaminess and flavor.
- Herb Infusion: Try mixing fresh herbs like cilantro, basil, or thyme into the mashed avocado for an added layer of flavor.
Health Considerations and Nutritional Value:
- Avocado is a source of healthy fats, fiber, and various vitamins, including potassium and folate. It helps keep you full and satisfied.
- Eggs provide high-quality protein, healthy fats, and essential vitamins and minerals like vitamin B12 and selenium.
- Toast can be made from whole-grain bread for added fiber, making the meal more nutritious.
A typical serving (1 slice of toast with avocado and smashed egg) contains approximately:
- Calories: 350-400 kcal
- Total Fat: 24g
- Saturated Fat: 5g
- Cholesterol: 186mg
- Sodium: 300mg
- Total Carbohydrates: 30g
- Dietary Fiber: 8g
- Sugars: 2g
- Protein: 12g
FAQ
Q: Can I make this ahead of time? A: Avocado toast is best enjoyed fresh, but you can prepare the mashed avocado in advance and store it in an airtight container with a bit of lemon juice to prevent browning.
Q: Can I use a different type of bread? A: Absolutely! This recipe works with any kind of bread you prefer, from whole-grain to rye, or even gluten-free options.
Q: How can I make the eggs more flavorful? A: Consider seasoning the eggs with some smoked paprika, garlic powder, or hot sauce for extra flavor.
Avocado and Smashed Egg Toast for Breakfast
A simple yet satisfying breakfast, Avocado and Smashed Egg Toast combines creamy avocado with a perfectly smashed egg, all on a crispy slice of toast. It’s a versatile dish that’s packed with nutrients, making it a great choice to start your day. Whether you're looking for a quick meal or something to fuel a busy morning, this recipe is easy to prepare and full of flavor!
Ingredients
- 1/4 cup white vinegar
- 8 free range eggs
- 2 Hass avocados
- 2 tbs Masterfoods Cafe-style Avocado Smash Spice Blend
- 8 slices sourdough bread chargrilled
- 30 g baby rocket
- 1/4 cup extra virgin olive oil
Instructions
- Half-fill a large deep frying pan with water. Add vinegar and bring to a simmer over medium heat. To poach 4 eggs at a time, crack an egg into a cup. Stir water in frying pan to create a whirlpool and carefully pour egg into water. Repeat with another 3 eggs. Poach for 3 minutes for a soft, runny yolk or until cooked to your liking. Using a slotted spoon, transfer eggs to a plate. Repeat with remaining eggs.
- Meanwhile, cut avocados in half. Remove seeds and peel. Place flesh in a bowl with 1 tbs spice blend and lightly mash using the back of a fork.
- Place chargrilled bread on a serving board. Spread each with smashed avocado and top with a poached egg. Sprinkle with remaining spice blend. Top with rocket and drizzle with oil. Serve.