This salad is not only delicious but also packed with nutrients. The rocket salad, cherry tomatoes, and red pepper are high in fibre and antioxidants, which can aid digestion and boost your immune system. The avocado and olive oil add a dose of healthy fats, while the eggs provide high-quality protein. Enjoy this salad for a healthy, satisfying meal.
Assuming that a serving of salad uses a few mint leaves, a handful of rocket salad, a handful of cherry tomatoes, one egg, one slice of sourdough bread, half an avocado, a tablespoon of olive oil, one spring onion, half a red pepper, and a pinch of salt and pepper, the cost per serving would be approximately £1.14 – £1.92.
This is a rough estimate and the actual cost may be lower or higher depending on the quantities used and the prices in your local area. It’s also worth noting that buying in bulk or when items are on sale can reduce the cost per serving.
The Mighty Avocado
The Avocado: Creamy Green Goodness
- Nature’s Butter: Avocado is often called “nature’s butter” due to its creamy texture and healthy fats that can rival traditional butter. Swap it on your toast for a deliciously guilt-free spread.
- Nutrient Treasure Trove: Did you know avocados are a rich source of potassium? In fact, they contain more potassium than bananas, supporting heart health and maintaining proper muscle function.
- Fiber Powerhouse: Avocado is packed with dietary fiber, aiding digestion and promoting a feeling of fullness. It’s not just a tasty addition; it’s a secret to staying satisfied.
The Versatile Rocket
Rocket Salad: A Flavorful Greens Adventure
- Peppery Punch: Rocket salad, also known as arugula, has a peppery taste that adds a unique zing to your dishes. Its distinct flavor can elevate the simplest of meals.
- Vitamin C Boost: Among leafy greens, rocket salad boasts a high vitamin C content, contributing to collagen production, skin health, and a robust immune system.
- Brain Food Alert: Rocket salad is a great source of folate, a B-vitamin that supports cognitive function and mental clarity. So, when you’re enjoying your salad, you’re also nourishing your brain.
Avocado and Poached Egg on Sourdough Toast
Indulge in a wholesome culinary creation that’s as delightful as it is nutritious. Our Avocado and Poached Egg on Sourdough Toast is a symphony of flavors and nutrients, combining fresh ingredients to create a satisfying and vibrant dish. Get ready to savor the goodness of fiber-rich rocket salad, antioxidant-packed cherry tomatoes, and the creamy delight of ripe avocado, all crowned with perfectly poached eggs. Let’s dive into this taste and health masterpiece!
Budget-Friendly Nourishment:
Engage in cost-effective culinary artistry with this delightful dish. Fresh mint, rocket salad, cherry tomatoes, eggs, sourdough bread, avocado, olive oil, spring onions, and red pepper come together to create a budget-friendly masterpiece. Each bite is a testament to how delicious, nourishing, and economical dining can be.
Ingredients
- Fresh mint leaves
- 2 cups of rocket salad
- 1 cup of cherry tomatoes diced
- 2 poached eggs
- 2 slices of sourdough bread
- 1 ripe avocado diced
- 2 tablespoons of olive oil
- 2 spring onions chopped
- 1 red pepper diced
- Salt and pepper for seasoning
Instructions
- Prepare all the vegetables as indicated in the ingredients list.
- Toast the sourdough bread until it’s golden and crispy.
- Spread the sliced avocado on the toasted sourdough bread.
- Top the avocado toast with rocket salad, cherry tomatoes, diced red pepper, and chopped spring onions.
- Carefully place the poached eggs on top of the salad.
- Drizzle the olive oil over the salad and season with salt and pepper to taste.
Notes
Health Benefits:
This dish is not only delicious but also packed with nutrients. The rocket salad, cherry tomatoes, and red pepper are high in fibre and antioxidants, which can aid digestion and boost your immune system.
The avocado and olive oil add a dose of healthy fats, while the eggs provide high-quality protein. Enjoy this salad for a healthy, satisfying meal.
Please note that the nutritional values are estimates and can vary based on the specific brands and quantities of ingredients used.
Additionally, the nutritional content may change if you modify the recipe or include additional ingredients.
You can use a food tracking app or consult a registered dietitian for a more accurate nutritional analysis.
Key Nutrients:
Vitamin A: High (from the rocket salad, cherry tomatoes, and red pepper)
Vitamin C: High (from the cherry tomatoes and red pepper)
Vitamin K: High (from the rocket salad)
Potassium: Moderate (from the avocado and cherry tomatoes)
Iron: Moderate (from the rocket salad and bread) Salad Budget: Please note that these are estimates and actual prices may vary: Fresh mint: £0.56 per bunch
Rocket salad: £0.76 per bag
Cherry tomatoes: £ 0.90 per pack
Eggs: £1.95 per dozen
Sourdough bread: £2.12 per loaf
Avocado: £1.17 each
Olive oil: £4.67 per bottle
Spring onions: £0.39 per bunch
Red pepper: £0.54 each Assuming that a serving of salad uses a few mint leaves, a handful of rocket salad, a handful of cherry tomatoes, one egg, one slice of sourdough bread, half an avocado, a tablespoon of olive oil, one spring onion, half a red pepper, and a pinch of salt and pepper, the cost per serving would be approximately £1.14 – £1.92. This is a rough estimate and the actual cost may be lower or higher depending on the quantities used and the prices in your local area. It’s also worth noting that buying in bulk or when items are on sale can reduce the cost per serving.
Vitamin C: High (from the cherry tomatoes and red pepper)
Vitamin K: High (from the rocket salad)
Potassium: Moderate (from the avocado and cherry tomatoes)
Iron: Moderate (from the rocket salad and bread) Salad Budget: Please note that these are estimates and actual prices may vary: Fresh mint: £0.56 per bunch
Rocket salad: £0.76 per bag
Cherry tomatoes: £ 0.90 per pack
Eggs: £1.95 per dozen
Sourdough bread: £2.12 per loaf
Avocado: £1.17 each
Olive oil: £4.67 per bottle
Spring onions: £0.39 per bunch
Red pepper: £0.54 each Assuming that a serving of salad uses a few mint leaves, a handful of rocket salad, a handful of cherry tomatoes, one egg, one slice of sourdough bread, half an avocado, a tablespoon of olive oil, one spring onion, half a red pepper, and a pinch of salt and pepper, the cost per serving would be approximately £1.14 – £1.92. This is a rough estimate and the actual cost may be lower or higher depending on the quantities used and the prices in your local area. It’s also worth noting that buying in bulk or when items are on sale can reduce the cost per serving.