Folate-Rich Avocado Toast
Creamy avocado on wholegrain toast topped with a soft-poached egg — a quick, folate-dense breakfast to start the day nourished.
Total Time
15 min
Serves
2 people
Calories
340 kcal
Nutrition per serving
Key Pregnancy Nutrients
- Folate210 mcg
- Iron3.2 mg
- Calcium75 mg
- Choline150 mg
Ingredients
- 2 slices whole grain sourdough bread
- 1 ripe avocado
- 2 large eggs
- 1 lemon, juiced
- Red pepper flakes
- Everything bagel seasoning
- Fresh microgreens
- Salt and black pepper
- 1 tbsp white wine vinegar
- Cherry tomatoes to serve
Instructions
- 1
Toast sourdough bread until golden and crispy.
- 2
Mash avocado with lemon juice, salt, and pepper.
- 3
Bring a pot of water to a gentle simmer. Add vinegar.
- 4
Create a gentle whirlpool and carefully crack eggs in.
- 5
Poach eggs for 3-4 minutes for runny yolks.
- 6
Spread avocado on toast, top with a poached egg and garnish.
Nutrition per serving
Key Pregnancy Nutrients
- Folate210 mcg
- Iron3.2 mg
- Calcium75 mg
- Choline150 mg
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