Avocado & Chickpea Smash w Poached Egg

This dish can be made in minutes and is packed with benefits. I often have it for breakfast or lunch. 

Avocados contain anti-inflammatory oils, fibre, vitamins & phytonutrients and chickpeas contain plenty of fibre as well as protein, vitamins, minerals & phytonutrients.
Plus there's plenty of natural fibre in pumpkin seeds and the greens too. 
All helping to boost vitality, immunity, balance hormones and reduce inflammation!

Particularly during the perimenopause and menopause this is the time that the body most needs some nourishment to help keep the gut functioning well and the mood uplifted. (learn more about this at my workshop) and read my blog here.
 
Have a look at the video of me making it on my YouTube channel here. 


 

1 large egg, or if vegan then try crumbling over some firm tofu

¼ flesh from 1 large ripe avocado or from half a small avocado
30g/1 heaped tablespoon cooked chickpeas or if you can’t tolerate then try canned lentils 

1 large handful chopped kale or chard or silverbeet
1 tablespoon pumpkin seeds
Optional - chopped fresh chilli or a pinch cayenne pepper

Salt and pepper
 

If poaching an egg, then put a pan of water on to boil.
Once the water has come to the boil, drop in the green leaves to wilt for a couple of seconds, then pull them out into a strainer to drain (see below for alternative cooking method).
 Add the egg into the water to gently poach for about 3 - 4 minutes, or until the white has firmed.
Smash the avocado with the chickpeas, season with salt and pepper, perhaps some chilli, then stack onto a serving plate.

Add the drained, wilted greens and scatter over the pumpkin seeds.
Top with the cooked egg and season with salt and pepper.  

Alternatively if you would rather cook your egg in a frypan, then add greens into the pan with a little extra virgin olive oil, to wilt. If doing this method you could also consider toasting the pumpkin seeds as well - see Youtube video

©Emma Ellice-Flint ©Emma’s Nutrition