Refreshing Egg, Cuke, & Avo Toast

When I visited Punta de Mita in Mexico, a small, but bustling breakfast cafe served open-faced sandwiches made of sourdough bread covered in mashed avocado, thinly sliced cucumbers, and topped with a hard-boiled egg and pepitas.

When I came home, I instantly added this to my weekend breakfast diet. Instead of hard-boiled eggs, I use over-easy to save time. I also leave the pepitas off, but they're a great addition to meet recommended protein requirements for breakfast.

The avocado and cucumber are refreshing for a summer morning or just as a nutritious meal to start the day.

Nutrition of Egg, Cuke, & Avo Toast

Cucumber is one of the most water-dense veggies at 96% water and a great option for getting hydrated. It's also low in calories (about 15 calories per cup).

• It's important to hydrate each morning and by the end of the day have at least 80 oz. of fluid. Water-dense fruits and veggies, soups, and beverages count towards fluid totals.

Cucumbers pair well with avocado, which provides healthy fats (22.5g of monounsaturated fats and 4g of polyunsaturated fats per cup) and fiber (15g per cup).

• The daily fiber recommendation is 25g for women and 30g for men.

Each egg contains 6g of protein, so consider what else you can add in to meet 30g of protein such as an ounce of pumpkin seeds (pepitas), a cup of Greek yogurt, a glass of milk, protein shake, 1.5 oz of smoked salmon, 3 oz. of ham, or 3 oz. of tempeh bacon.

• While everyone has unique protein needs, adults should aim to consume 30g of protein at breakfast.

How does an Egg, Cuke & Avo Toast taste?

The flavors of satiating mashed avocado on the sourdough bread and cooling cucumber are the perfect blend to perk you up in the morning. Topped with an egg for protein, iron, and vitamins, it's a no brainer to get going for the day.

Recipe for Egg, Cuke & Avo Toast

Yield: 2 slices

Servings: 1

Prep Time: 10 mins.

Cook Time: 10 mins.

Total Time: 12 mins.

Ingredients:

• 16 ultra-thin slices of cucumber

• 2 slices gluten-free sourdough bread

• 1/4 cup mashed avocado

• 2 large eggs

Directions:

1. Preheat a frying pan with oil.

2. Wash cucumber and using the long thin slicer between the top and bottom holes of a cheese grater (or a sharp knife), slice the cucumber into 16 ultra-thin slices.

3. Crack 2 eggs in the frying pan and cook to desired doneness. (Pregnant women and children under 2 should have fully cooked yolks.)

4. Toast 2 pieces of sourdough or whole grain bread.

5. Spread mashed avocado on toast.

6. Arrange cucumber slices in a circle on top of the avocado.

7. Top with cooked eggs and any seasonings desired.

Nutrition:

491 calories / 30g Total Fat / 15g Monounsaturated fat / 3.5g Polyunsaturated fat / 5.7g Saturated fat / 30g Carbohydrates / 12g Fiber / 239mg Sodium / 0g Added Sugar / 17g Protein / 70mg Calcium / 2.5 mg Iron / 237mg Potassium / 87 IU Vit D

Learn if you're getting enough nutrients in your diet by making an appointment with me at ZEST Nutrition.