1/2 whole wheat bagel, or slice whole-wheat bread, (or rice cake or any gluten-free pancake or similar for those who do not eat gluten/wheat)
1 large organic egg
1 teaspoon apple cider vinegar or any light vinegar
2 slices tomato
2 slices avocado
2 oz low-fat cheese
1. Bring water and 1 tsp vinegar to a light boil in a shallow pan,
with sufficient water to cover egg.
2. While water is coming to a boil, toast bread.
3. Place tomato, avocado and cheese on top of toasted bread
4. Poach egg, crack into water and cook about 5 minutes, until white is set and yolk has filmed over. Remove with slotted spoon and place on top of bread. Season with salt and pepper to taste.
PS (a)Remainder of avocado can be stored in fridge sprinkled with lemon or lime juice and covered with a dish. Keeping the pit in it helps from discolouring. Any bits that do go brown should be cut off before eating.
(b) This makes a healthy, nutritious light meal for any time of day.
More about avocados under “health”.