Avocado & Egg on Sourdough Toast

This quick and easy avocado breakfast is great for supporting mental healthAvocados and sunflower seeds contain tryptophan, which is known for being a good mood protein that can be converted into the mood-enhancing brain chemical serotonin. The eggs are a good source of protein and as a result, they contain amino acids, which make up the chemicals our brains needs in order to regulate our thoughts and feelings. It also helps to keep us feeling fuller for longer, which is important for blood sugar balance. Fluctuations in blood sugar levels have been directly associated with changes in mood and energy.

Dr Amanda Pate

Recipe by Amanda Geary Pate
Serves - 2
Prep. Time - 5
Cooking Time - 10


  • 1 Avocado
  • 2 Free Range Eggs
  • 4 slices of Grain Sourdough Bread
  • 2 tsp of Butter
  • 1 tbsp of Sunflower Seeds
  • 1 tbsp of Pumpkin Seeds



  • Poach the eggs in a saucepan of boiling water for two minutes, turn off the heat and leave in the saucepan for a further 6 to 8 minutes
  • Cut the sourdough bread into slices and lightly toast and then spread with butter
  • Slice the avocado into strips
  • Place the toasted sourdough bread onto a plate and cover with the avocado slices
  • Place a poached egg on top
  • Sprinkle with sunflower seeds and serve

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