Avocado Toast with Poached Egg and Spinach:

Ingredients:

• 1 ripe avocado
• 2 slices of whole-grain bread
• 2 large eggs
• 1 cup fresh spinach leaves
• Salt and pepper to taste
• Olive oil (for cooking)

Instructions:

1. Prepare the Avocado: Cut the ripe avocado in half, remove the pit, and scoop the flesh into a bowl. Use a fork to mash the avocado until smooth. Season with salt and pepper to taste.

2. Toast the Bread: Toast the slices of whole-grain bread until golden brown and crispy.

3. Sauté the Spinach: Heat a small amount of olive oil in a skillet over medium heat. Add the fresh spinach leaves and sauté until wilted, about 1-2 minutes. Season with salt and pepper to taste.

4. Poach the Eggs: Fill a large pot with water and bring it to a gentle simmer. Crack each egg into a small bowl. Carefully slide the eggs, one at a time, into the simmering water. Cook for about 3-4 minutes until the egg whites are set but the yolks are still runny.

5. Assemble the Avocado Toast: Spread the mashed avocado evenly onto the toasted bread slices. Top each slice with the sautéed spinach. Using a slotted spoon, remove the poached eggs from the water and place one egg on each slice of toast.

6. Serve: Season the poached eggs with additional salt and pepper if desired. Serve immediately while the eggs are still warm.

Benefits:

1. Nutrient-Rich: Avocado is a rich source of healthy fats, vitamins, and minerals, including potassium, vitamin K, vitamin E, and folate. Spinach is packed with vitamins A, C, and K, as well as iron, magnesium, and calcium.

2. High in Protein: Eggs are an excellent source of high-quality protein, providing all the essential amino acids your body needs for muscle repair and growth.

3. Healthy Fats: Avocado provides monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease.

4. Fiber: Whole-grain bread and spinach are both high in dietary fiber, which aids in digestion, helps maintain a healthy weight, and promotes feelings of fullness and satiety.

5. Energy Boost: This breakfast is a great source of sustained energy, thanks to the combination of complex carbohydrates from the whole-grain bread, protein from the eggs, and healthy fats from the avocado.

Overall, Avocado Toast with Poached Egg and Spinach is a delicious and nutritious breakfast option that provides a perfect balance of flavors and nutrients to start your day on the right foot.