The poached egg is the only tricky part. Use fresh eggs, because the white of an older egg is thinner and fans out in the water. Swirl the water before you slide the egg in, and keep it just below the boil: bubbles break the egg apart. Three minutes is enough for a running yolk.
Source of protein16% of the energy from protein
Toast the slices of sourdough until golden and crisp.
Mash the avocado with the lemon juice, salt and pepper and spread it over the toast.
Poach the eggs for 3 minutes in gently simmering water with a splash of vinegar.
Put a poached egg on each toast and scatter over the chilli flakes and some pepper.
Chilli flakes, sesame seeds or a spoonful of sour cream turn it into something different each time. Add smoked salmon or a slice of feta and it becomes a full lunch. Only mash the avocado just before eating, it discolours within half an hour. Lemon juice slows that down but does not stop it.
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Put it together in the evening and wake up to a creamy, filling breakfast bowl of oats, yoghurt and sweet berries. Handy for busy mornings, and every bit as good as a dessert.
Eggs gently poached in a spiced tomato and pepper sauce, seasoned with cumin and paprika. A Middle Eastern breakfast, or dinner, that warms you right through.
Light little pancakes with the natural sweetness of ripe banana, finished with a generous drizzle of honey. With just a handful of ingredients this sunny breakfast is on the table in a quarter of an hour.
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