Sweet potato toasts with avocado

Sweet potato toasts with avocado: crispy sweet potato, creamy avocado and eggs with lemon juice, chilli and olive oil – savoury and satisfying.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 350 kcal per serving
• Protein: 16 g
• Fat: 22 g
• Carbs: 25 g

Ingredients

• 2 organic eggs
• 1 large sweet potato
• 1 ripe Hass avocado
• 1 tbsp lemon juice
• Coarse sea salt
• A little olive oil
• 1 small splash of vinegar
• Hot chilli powder or chilli flakes

Method

You’ll need: oven · chopping board · knife

1. Preheat the oven or toaster. Wash the sweet potato and cut it lengthways into thick slices.
2. Lightly brush the slices with olive oil and bake or toast until soft and slightly crisp at the edges.
3. Meanwhile, roughly mash the avocado with the lemon juice, coarse sea salt and chilli powder or chilli flakes.
4. Poach the eggs in hot water with a small splash of vinegar, or cook them gently however you like, until the egg whites are set and the egg yolks are still soft.
5. Spread the avocado cream on the sweet potato toasts and place the eggs on top.
6. Serve with a little coarse sea salt and extra chilli if you like.

Good to know

When it needs to be quick but should still taste like a proper meal, this recipe is spot on. Warm, creamy and pleasantly spicy – without much effort.

Swaps

Organic eggs → chickpea flour omelette (plant protein, more fibre) Sweet potato → butternut squash slices (similarly mild and sweet) Hass avocado → hummus or white bean purée (more protein, cheaper, creamy) Olive oil → avocado oil, or leave it out (heat-stable, or saves added fat you don't need)

Allergens

This recipe contains egg as an allergen. Mild seasoning makes sense for small children, and during pregnancy the eggs should be fully cooked.

Frequently asked questions

What fats are in avocado?

Avocado mainly contains monounsaturated fat, especially oleic acid. It also has fibre, folate and some vitamin E.

What makes sweet potatoes interesting nutritionally?

Sweet potatoes provide complex carbs, fibre and beta-carotene. Depending on the variety, they also contribute vitamin C and potassium.

What nutrients do the eggs provide in this recipe?

Eggs contain protein as well as choline, vitamin B12, selenium and small amounts of fat-soluble vitamins. Much of this sits in the yolk.

Does chilli agree with everyone?

Not necessarily. Chilli contains capsaicin, which many people tolerate well but which can irritate a sensitive stomach or reflux.

Does lemon juice add more than flavour here?

Lemon juice provides some vitamin C and acidity, which makes the avocado taste fresher. The nutrient contribution is fairly small, but it makes sense in the kitchen.

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