Gut Instincts Nutrition

Nutrition – Lifestyle – Health – Wellbeing

Sourdough Breakfast Plate with Eggs, Avocado & Vine Tomatoes

A nourishing, high-protein breakfast featuring creamy avocado toast with sunny eggs, juicy vine tomatoes, and antioxidant-rich fruit. Balanced for hormone, heart, and brain health.
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Prep Time 7 minutes
Cook Time 8 minutes
Servings: 1
Course: Breakfast
Calories: 523
Ingredients Method Notes

Ingredients
  

  • 2 large free-range eggs
  • Olive Oil (a few sprays)
  • 1 slice wholegrain sourdough bread
  • ½ medium avocado
  • 1 tsp lemon juice
  • 80 g cherry or vine tomatoes
  • Pinch of sea salt and black pepper
  • 50 g mixed berries e.g. blueberries, raspberries, strawberries (optional)
  • 1 kiwi sliced (optional)

Method
 

  1. Heat olive oil or butter in a non-stick pan over medium heat.
    Add the vine tomatoes and cook for 3-4 minutes, until softened and blistered. Set aside.
    In the same pan, fry or poach the eggs to your liking.
    Toast the sourdough slice.
    Mash avocado with lemon juice, salt, and pepper. Spread over toast.
    Top with eggs and serve alongside vine tomatoes, berries, and kiwi for a colourful, nutrient-packed plate.
  2. Heat olive oil in a non-stick pan over medium heat.
  3. Add the vine tomatoes and cook for 3-4 minutes, until softened and blistered. Set aside.
  4. In the same pan, fry or poach the eggs to your liking.
  5. Toast the sourdough slice.
  6. Mash avocado with lemon juice, salt, and pepper. Spread over toast.
  7. Top with eggs and serve alongside vine tomatoes, berries, and kiwi for a colourful, nutrient-packed plate.

Notes

🌿 Health Benefits

  • Heart & Hormone Support: Avocado and olive oil supply monounsaturated fats that promote hormone balance and cardiovascular health.
  • Brain Function: Eggs provide choline, supporting focus and memory.
  • Antioxidant Protection: Tomatoes, kiwi, and berries are packed with lycopene and vitamin C, reducing inflammation and supporting skin health.
  • Steady Energy: Wholegrain sourdough’s lower GI helps sustain energy without spikes.
  • Fibre & Digestion: Avocado, tomatoes, and fruit boost fibre for gut health and fullness.

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