Avocado Smash

I’ve always believed that breakfast sets the tone for your entire metabolic day. When you rush out the door with a sugar-laden pastry, you’re setting yourself up for a mid-morning energy crash. This Avocado Smash, however, is designed for stability. We are focusing on high-quality complex carbohydrates for fuel, monounsaturated fats for brain health, and complete proteins to keep your satiety signals firing long past noon.

When I’m in the kitchen on a quiet Sunday morning, there is something grounding about the process. The sound of the knife breaking through the crust of the sourdough, the bright, citrusy perfume released when you squeeze that fresh lemon over the emerald-green avocado, and the gentle whisper of the water as the eggs reach that perfect poaching point—it’s sensory, it’s real, and it’s deeply satisfying.

Quality makes the difference here. Since we are using only a few components, let them be the best you can source.

• 4 slices thick-cut sourdough: Look for a long-fermented loaf. It’s easier on digestion and has that characteristic tang.
• 2 ripe Hass avocados: They should feel like a firm peach—yielding slightly to pressure but not mushy.
• 4 large pasture-raised eggs: The yolks will be deeper in color and the whites will hold their shape better during poaching.
• 1 tbsp extra virgin olive oil: A cold-pressed, peppery oil brings an incredible aromatic layer.
• 1 tsp chili flakes: For a gentle, warming heat that cuts through the fat of the avocado.
• 1 lemon, juiced: The acidity is mandatory; it prevents the avocado from oxidizing and lifts the earthy notes.
• Sea salt & freshly cracked black pepper: Don't skimp. Seasoning is the bridge between good and great.
• Microgreens: For a peppery, fresh finish that makes the dish pop.

1. Toast the Base: Get your oven or toaster rack going until the sourdough is deeply golden. You want a crust that shatters when you bite into it, but an interior that remains soft. If it’s too soft, the avocado will make it soggy immediately.

2. The Smash: In a small bowl, scoop your avocados. Add the lemon juice, a pinch of sea salt, and a dash of pepper. Use a fork to mash it. Leave it a bit chunky—texture is your friend here. It should look like a bright, vibrant landscape.

3. The Poach: Bring a pot of water to a gentle simmer. Not a rolling boil—you want small, delicate bubbles. Create a vortex with a spoon and drop the egg gently into the center. Let it dance for three minutes for that jammy, molten gold center.

4. Assemble: Slather a generous amount of avocado onto each slice. Nestle the poached egg carefully on top. A final drizzle of olive oil, a dusting of chili flakes, and your microgreens finish the plate.

The avocado mixture is best fresh, but you can definitely save time. Mash the avocado with the lemon juice and seal it with plastic wrap pressed directly against the surface of the avocado to keep air out. It will last about 24 hours in the fridge before the texture changes. Keep your eggs separate—poach them on demand. If you're in a real rush, a soft-boiled egg (6 minutes) keeps perfectly in the fridge for up to three days.

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