You are reading At the table with Humanitas Health: Avocado toast with poached egg

Food & diet

At the table with Humanitas Health: Avocado toast with poached egg

July 3, 2018

The avocado, an exotic fruit native to Central and South America, is an excellent source of monounsaturated fatty acids, as well as potassium, vitamin E, B vitamins and fiber. An avocado contains 2-3 bananas of potassium but develops a lot of calories at the same time. Suffice it to say that an avocado brings calories corresponding to as many as 5 tablespoons of mayonnaise. Calories are derived from carbohydrates, proteins and above all from a conspicuous quantity of beneficial fats for the body, mainly monounsaturated (e.g. oleic acid), with a marked cholesterol-lowering action.


Here is a simple and nourishing recipe: avocado toast with poached egg, a review of the classic toast in a modern and creative method, which combines a particular dressing based on avocado, its taste is “buttery” with an unmistakable aroma, with the elegance of the poached egg.



Ingredients for 4 people


  • 2 avocados


  • 4 eggs


  • 4 slices of whole meal bread or rye


  • 1 tablespoon vinegar


  • 1 lime


  • Extra virgin olive oil


  • Salt and pepper




Cut the avocado in half empty it with the help of a teaspoon, collect the pulp in a bowl, and crush it with a fork adding the juice of lime and season with salt pepper.

Fill a saucepan with water, add a tablespoon of vinegar and bring to the boil.

As soon as it starts to boil, stir quickly with a spoon in the center forming a vortex, crush the egg on a saucer and pour it gently into the vortex that has been formed by removing the spoon.

Lower the heat and cook the egg for 3 minutes, then drain with a skimmer.

Meanwhile toast the slices of whole meal bread and put them on a plate to distribute the avocado over the slices and then add the egg, salt and pepper.


“Scientific evidence points out that the consumption of the fruit within an adequate food context can be useful in countering metabolic syndrome – commented Dr. Martina Gozza, dietitian at Humanitas – Given the low degree of cooking, the poached egg is a food that, in addition to boasting a high vitamin intake (e.g. Vitamin A, D and Group B), is highly digestible. Although it has very often been unfairly demonized for its high cholesterol content, more recent evidence has confirmed that a healthy person can consume 1-2 eggs a day, without significant changes in blood cholesterol levels. The limitations peremptorily concern those who are allergic to eggs or those who suffer from cholelithiasis (gallstones)”.

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