Lunch

Utolsó frissítés: 2021 december 13.

Poached eggs with smashed avocado & tomatoes

 

• 2 tomatoes, halved
• ½ tsp rapeseed oil
• 2 eggs
• 1 small ripe avocado
• 2 slices seeded wholemeal soda bread (see goes well with)
• 2 handfuls of rocket

1. Heat a non-stick frying pan, very lightly brush the cut surface of the tomatoes with a little oil, then cook them, cut side down, in the pan until they have softened and slightly caramelized. Meanwhile, heat a pan of water, carefully break in the eggs, and leave to poach for 1-2 mins until the whites are firm but the yolks are still runny.
2. Halve and stone the avocado, then scoop out the flesh and smash onto the bread. Add the eggs, grind over black pepper and add a handful of rockets to each portion. Serve the tomatoes on the side.

Tomatoes: What makes tomatoes particularly healthy is the lycopene they contain. Lycopene protects our body cells and can prevent cancer. Those who enjoy tomatoes every day can also reduce their risk of stroke by up to 55 percent.
Avocados: Apart from around 30 percent healthy unsaturated fatty acids, avocados contain a lot of lecithins and vitamin B, which makes them optimal brain and nerve food.