avocado toast with an eggI love the vibrancy of avocado toast. There are so many delicious goodies you can put on top of this piece of bread. You can also switch up what you mix in the avocado mash. I threw a little lemon, red pepper flakes, salt and pepper in this batch.

Do you know the best way to cut and eat an avocado? The avocado meat closest to the skin is packed with more phytonutrients than the interior portions of the pulp. According to The World’s Healthiest Foods, the best way to peel an avocado is called the “nick and peel” method. You actually peel the avocado like a banana by cutting the avocado lengthwise into two halves that are still connected in the middle by the seed. Twist the avocado in opposite directions until you have a half in each hand. Remove the seed by pressing the knife firmly into the seed and turning the pit out of the avocado. You can actually grind up the seed and eat it in a smoothie. It’s filled with nutrients. Cut the halves into quarters and use your thumb and index finger to grip the edge of the skin and peel it off. This will keep that dark green outermost flesh on the meat portion of the avocado, which contains the most phytonutrients in the pulp portion of the avocado.

Serves: 1

Hands-on time: 10 minutes

Total Time: 10 minutes

Gluten free, vegetarian, dairy free, soy free


Avocado Mash

1 ripe avocado

1 tsp lemon juice

½ tsp red pepper flakes

Salt and pepper to taste

1 slice sourdough bread, or your favorite bread. Can be made with gluten free bread!


1 radish, sliced thin

½ cup microgreens, arugula, or another type of green

7-10 cherry tomatoes, cut in halves

2 poached eggs

Avocado toast with radish, microgreens, and tomatoes


  1. Toast the bread.
  2. Cut the avocado and mash it with the back of a fork in a small bowl.
  3. Add lemon juice, red pepper flakes, salt and pepper to the avocado mash.
  4. Spread avocado mash onto toasted bread.
  5. Add microgreens, radish and tomatoes on top of the avocado mash.
  6. Poach the egg by boiling water with 1 tsp vinegar. Crack the egg into a small dish and slowly pour it into the boiling water. Poach for about 2 minutes then spoon out and place on top of the toast.
  7. Enjoy!

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