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Avocado Toast with an Egg

Toast with mashed avocado and egg on top.

The Benefits

Avocado: This delicious green pitted fruit may help reduce blood pressure, support gut health and promote cognitive function.

Vitamin C, E & K - Fiber - Magnesium - Potassium - Omega-3 Fatty Acids

Egg: This small white, brown or blue egg high in protein, heart-healthy unsaturated fats and nutrients may help with weight management, promote mental health and improve good cholesterol.

Vitamin A, B, D & E - Calcium - Folate - Iron - Magnesium

Olive Oil: This green oil is filled with healthy-fats and antioxidants that may improve heart health, lower the risk of stroke, fight inflammation, help prevent cancer and boost brain health.

Vitamins A, E, K - Iron - Calcium - Magnesium

The Recipe


1-2 slices of bread

1 tbsp butter

1/2 avocado

a pinch garlic powder

salt & pepper

olive oil

1-2 eggs

salt & pepper


1) Toast the bread: Evenly butter the bread on both sides. Heat a skillet over medium-high heat, place bread in the pan to begin toasting. Allow to toast for 1-2 minutes until golden brown. Flip and repeat. Remove toasted bread from the pan and place on a plate.

2) Prepare the toppings: In a small bowl, mash the avocado with garlic powder, salt and pepper. In the same pan you toasted the bread, heat a drizzle of olive oil over medium heat. Crack the egg(s) into the pan. Prepare the eggs however you enjoy them: over-easy, sunny side up, over-medium or anything else.

Hint: My favorite is frying the egg for 3-5 minutes until one side is cooked and has a nice crisp around the edges, flip and cook for an additional 30 seconds to 1 minute. The yolk comes out perfect.

3) Serve and enjoy! Spoon the mashed avocado over the toasted bread, slide on your fried egg(s) and add an extra pinch of salt and pepper if you desire.

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