Ingredients
- whole wheat bread 40 g
- egg 1 piece
- avocado 30 g
- tomatoes 80 g
- salt, pepper
Instructions
- Toast the slice of whole wheat bread (40 g) until it becomes crispy. The dense structure of whole wheat bread provides the perfect support for the rest of the ingredients.
- Mash the 30 g of avocado with a fork until you get a paste (or slice it thinly). Add a pinch of salt and, optionally, a few drops of lemon to prevent oxidation and intensify the flavor.
- Prepare the egg according to preference: poached for a velvety texture or fried (without added fat). A soft yolk will act as a natural sauce over the toast.
- Spread the avocado on the bread slice, place the egg on top, and season with salt and freshly ground pepper.
- Serve alongside the tomatoes (80 g) sliced, which add a note of freshness and balance the density of the avocado fats.
This combination is recognized for its ability to maintain glycemic stability. Avocado provides monounsaturated fatty acids (oleic acid), which not only support cardiovascular health but also help with nutrient absorption from tomatoes, especially lycopene.
Whole wheat bread comes with a complex of B vitamins and fiber, which slow digestion, while the egg provides choline and proteins with maximum bioavailability. The result is a meal that protects brain health, provides prolonged satiety, and significantly reduces sweet cravings throughout the day, being an excellent protocol for an efficient metabolic start.
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