Ingredients:

  • 1 slice (40g) whole-grain or sourdough bread
  • 1/2 medium (75g) ripe avocado
  • 1 tsp (5ml) lemon or lime juice
  • 1/4 tsp (1.5g) sea salt
  • 1/8 tsp (0.5g) cracked black pepper
  • 1 large (50g) egg
  • 1 tsp (5ml) extra virgin olive oil
  • 1 pinch (0.1g) red pepper flakes
  • 1 tsp (5g) hemp seeds

Instructions:

  1. Toast the bread until it reaches a deep golden brown to ensure structural integrity.
  2. In a small mixing bowl, mash the avocado with a fork until chunky-smooth, then stir in the lemon or lime juice, salt, and black pepper.
  3. Heat olive oil in a non-stick skillet over medium-low heat and gently crack the egg into the pan.
  4. Cook the egg until the whites are opaque and set, but the yolk remains wobbly (approximately 3 minutes). For a flipped egg, turn over for 30 seconds.
  5. Spread the avocado mash thickly across the warm toast from edge to edge.
  6. Carefully place the cooked egg on top of the avocado and garnish with red pepper flakes and hemp seeds.