Avocado Toast with Jammy Eggs & Microgreens

Supports: Choline + healthy fats + fiber for hormone balance

Serves: 1

Total Time: 15 minutes

Equipment:

• Small saucepan
• Bowl with ice water
• Toaster
• Knife

Ingredients:

• 2 large pasture-raised eggs
• 1 slice thick sourdough bread (about 1 inch thick)
• ½ ripe avocado
• 1 tsp fresh lemon juice
• 1 pinch sea salt (about ⅛ tsp)
• 1 pinch black pepper
• 1 tbsp microgreens (optional but ideal)
• ¼ tsp red pepper flakes (optional)

Instructions:

  1. Fill a small saucepan with enough water to cover eggs by 1 inch.
  2. Bring water to a gentle rolling boil.
  3. Carefully lower eggs into the boiling water using a spoon.
  4. Set a timer for 6 minutes 30 seconds for jammy centers.
  5. Immediately transfer eggs to an ice bath for 2–3 minutes to stop cooking.
  6. Toast sourdough until golden and crisp at the edges but still slightly tender inside.
  7. In a small bowl, mash avocado with lemon juice, salt, and pepper using a fork until slightly chunky.
  8. Peel eggs carefully and slice in half lengthwise.
  9. Spread mashed avocado onto toast. Place egg halves on top.
  10. Sprinkle with microgreens and red pepper flakes, if using.

Texture & Visual Cue: Yolk should be thick, glossy, and slightly runny in the center; whites fully set. Toast should be crisp on the outside, soft inside.

Why This Supports This Phase:

Eggs provide choline to support cellular repair.

Avocado delivers hormone-supportive monounsaturated fats.

Fiber from sourdough and microgreens helps metabolize rising estrogen efficiently.