I love toast in the morning. It is simple and takes minutes to prepare. The problem was that it did not keep me full for long when I ate it on its own. So I experimented with various combinations adding proteins and fats to keep me from reaching for the mid morning snack. I settled on the combination of toast with black olive tapenade, avocado and poached egg. This combination is delicious and only takes 10 minutes to prepare. The great thing about this recipe is that it is very rich in monounsaturated fats (MUFAs) found in avocado, black olives and extra virgin olive oil. MUFAs are good fats. They can improve blood cholesterol levels and some research also points to MUFAs having sugar stabilising effects which can be helpful for those with Type 2 diabetes.

You will need: 

1 piece of bread (this recipe works well with any type of bread whether toasted or not)

1 teaspoon of black olive tapenade (to keep the prep time to minimum I prefer to buy this in store or to make my own ahead of the time)

1/2 avocado

1 egg

Salt and pepper to taste

Preparation

(Total preparation time 10mins)

1) Fill the kettle with water and put it on.

2) While you are waiting for the water cut the avocado into slices

3) Pour the hot water into a large pot and crack in the egg. I recommend to poach the egg for three and a half minutes – this ensures that the whites are set while the yolk is still runny.

4) While egg is poaching put the bread into the toaster.

5) Assemble the dish by spreading the tapenade thinly on the toast, then put on the avocado and the poached egg. Finish off with a few sprinkles of black pepper and little bit of sea salt.

6) Tuck in and enjoy!