Avocado and Hemp Seed Toast with Poached Eggs
Creamy avocado smashed onto toasted whole-grain bread, topped with protein-rich hemp seeds and soft poached eggs.
Prep
5 min
Cook
5 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Annie + Lila
Annie created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
5 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan · Mixing bowl · Knife and cutting board
Time saver
Store remaining avocado with the pit inside in an airtight container in the refrigerator for up to 24 hours.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Fill a small saucepan with 3 inches…
- 01
Fill a small saucepan with 3 inches…
Fill a small saucepan with 3 inches (7.5cm) of water and bring it to a gentle simmer over medium heat.
Tap card to mark done - 02
Toast 1 slice of whole-grain bread in…
Toast 1 slice of whole-grain bread in a toaster for 2-3 minutes until golden and crisp.
Look for: golden and crisp
Tap card to mark done - 03
Cut 0
Cut 0.5 medium avocado in half, scoop the flesh into a small bowl, add 1 tsp lemon juice, and mash with a fork until smooth but slightly chunky.
Look for: smooth but slightly chunky
Tap card to mark done - 04
Crack 2 eggs into separate small cups
Crack 2 eggs into separate small cups. Swirl the simmering water to create a vortex, then gently slide the eggs into the water one at a time. Cook for 3 to 4 minutes until whites are set but yolks remain soft.
Look for: whites are set but yolks remain soft
Tap card to mark done - 05
Spread the smashed avocado evenly across the…
Spread the smashed avocado evenly across the warm toast.
Tap card to mark done - 06
Use a slotted spoon to lift the…
Use a slotted spoon to lift the poached eggs from the water, drain excess liquid briefly on a paper towel, and place them on top of the avocado spread.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle 1 tbsp hemp seeds over the…
Sprinkle 1 tbsp hemp seeds over the eggs and avocado before serving immediately.
Tap card to mark done
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