Simple poached egg and avocado

Sometimes you can't beat a simple poached egg and avocado - gut health upgraded with the seed mix and rye bread!

Ingredients:

• 1 slice of rye bread

• 1/2 avocado

• 1 egg

• 1 tablespoon seed mix (such as sesame seeds, sunflower seeds, pumpkin seeds, etc.)

• A handful of fresh rocket

• Salt and pepper to taste

• Optional: a squeeze of lemon juice

Method:

1. Toast the slice of rye bread until it's crispy to your liking.

1. While the bread is toasting, prepare the avocado. Cut the avocado in half and remove the pit. Scoop out the flesh into a bowl and mash it with a fork until smooth. Season with salt and pepper to taste.

2. Heat a pan of water until boiled, once boiled lower the heat until simmering and create a whirlpool in the water using a spoon. Slowly crack the egg into the centre of the whirpool.

3. Let it cook undisturbed for about 3-4 minutes for a soft, runny yolk. If you prefer a firmer yolk, you can cook it for 4-5 minutes.

4. Use a slotted spoon to carefully remove the poached egg from the water and set aside (leave on roll of kitchen paper).

5. Spread the mashed avocado evenly on top of the toasted rye bread. Top with the poached egg.

6. Scatter the fresh rocket over the egg and sprinkle with seeds. Option to finish with a squeeze of lemon juice or a drizzle of olive oil.

7. Season with additional salt and pepper, or chilli flakes if desired.

8. Serve immediately and enjoy!