Avocado and Poached Egg Tartine

Start your day with a timeless classic, perfect for meeting the specific needs of perimenopause. This toast combines low-GI whole-wheat bread for sustained energy with avocado,a valuable source of healthy fats.

A poached egg provides high-quality protein and choline, essential for supporting cognitive function and stabilizing your mood first thing in the morning. Enhanced with pumpkin seeds for added minerals, this recipe is your ally in preventing mid-morning cravings while also taking care of your skin and nervous system.

Preparation time: 10 minutes

Cooking time: 1 minute

Total time 11 minutes

Cooking method: Traditional

Difficulty: Beginner

Special diet: lactose-free

Ingredients

1 slice of wholemeal bread (ideally sourdough or rye for a low GI).
1/2 ripe avocado.
1 egg very fresh
1 teaspoon of lemon juice (to prevent oxidation and provide vitamin C).
1 splash of white vinegar (for the cooking water)
1 pinch of fleur de sel
A few pumpkin seeds (for zinc)

Preparation

1
Toast your slice of bread.
2
In a bowl, mash the avocado flesh with a fork along with the lemon juice, salt, and chili. Don't aim for a smooth puree; leave some chunks for texture.
3
Spread generously on the toast.
4
Take a microwave-safe cup or small bowl. Fill it halfway with hot water (about 125 ml).
5
Add a teaspoon of white vinegar to the water (for consistency) and a pinch of salt.
6
Crack the egg gently into the water. It must be completely submerged.
7
Using a toothpick or the tip of a knife, pierce the yolk once. This allows the steam to escape and prevents the egg from "popping" in your appliance.
8
Cover the cup with a small saucer. Microwave on medium power (approximately 600-700W) for 45 to 60 seconds. (The time depends on the power of your microwave. Start with 45 seconds, then add 10 seconds at a time if the white is not opaque enough).
9
Take it out with a spoon, drain it well on absorbent paper, and there you go, onto your avocado toast!

Note

bread naturally leavened : its slow fermentation breaks down gluten and phytates, making the minerals in your toast much more easily absorbed by your body.

Keywords: perimenopause breakfast, low GI recipe, poached egg avocado, hormonal balance, morning protein, good fats menopause, menopause nutrition, emotional well-being, skin health.