It has been quite a while since I posted a fast day breakfast or brunch idea. Usually I prefer to save the majority of my calories for a substantial dinner, but every now and then I vary the routine and indulge in a late brunch. Eggs are a perfect fast day ingredient. High in protein and low in calories, an average sized egg is just 75 calories, they are easy to prepare and keep you feeling fuller for longer. Team with a slice of toast and breakfast is done and dusted for under 150 calories. Add a vibrant avocado salsa and suddenly eggs on toast are transformed into a delicious bruschetta. Allowing you to eat breakfast or brunch like a king or queen for just 338 calories.
Of course the avocado salsa can be enjoyed on its own sans egg or toast. At just 195 calories per serve it makes an indulgently delicious but perfectly justifiable treat. Here’s some food for thought. Although relatively high in calories buttery tasting avocados are actually very good for you. Low in carbohydrates and rich in dietary fibre, they’re full of mono unsaturated omega 9 fatty acids responsible for lowering cholestrol, promoting heart health and controlling blood sugar, and contain loads of oleic acid that activates that part of your brain that makes you feel full.
Used sensibly avocados work brilliantly in a 5-2 fast day diet. I love that this brunch bruschetta can be broken down into three very separate elements that can be enjoyed together or on their own.
Brunch Bruschetta With Soft Poached Egg and Avocado Salsa
Serves 1 (338 calories per serve)
1 medium slice sourdough bread, lightly toasted (68 calories)
1 poached egg, recipe here (75 calories)
1/2 cup avocado salsa (195 calories)
SPOON avocado salsa evenly over slice of toast.
TOP with poached egg and serve immediately.
Makes 3 cups (195 calories per 1/2 cup serve)
2 ripe Hass avocados, stones removed and diced (500 calories)
1 punnet (250g) cherry tomatoes (54 calories)
3 long green spring onions (scallions), finely sliced (15 calories)
1/4 cup coriander leaves, coarsely shredded (4 calories)
juice and finely grated zest of 1 lime (12 calories)
a dash Tabasco sauce (1 calorie)
sea salt flakes and freshly ground black pepper, to taste
PLACE all the ingredients in a bowl and stir very gently to combine.