Cafe avocado toast without the 18 dollar price tag. Two poached eggs, ripe avocado, sourdough with a proper chewy crust, and a spoon of chili crisp for the kick.

• Sourdough's fermentation lowers the glycemic response versus regular bread.
• Avocado's monounsaturated fats support hormone health when total dietary fat is otherwise low.
• Two eggs give ~14 g of high-quality protein for under 200 kcal.

1. 1

   Fill a small saucepan with about 8 cm of water, add the white vinegar and bring to a bare simmer over medium heat; you want small bubbles rising slowly, not a rolling boil.

2. 2

   While the water heats, toast the sourdough slices until deeply golden and the surface is firm.

3. 3

   Halve the avocado, remove the pit and scoop the flesh into a bowl; mash with a fork, then season with lemon juice, salt and pepper to taste.

4. 4

   Crack each egg into a separate small cup or ramekin; this lets you lower them gently into the water without breaking the yolk.

5. 5

   Stir the simmering water with a spoon to create a slow whirlpool, then lower one egg close to the surface and slide it in gently; the swirling water wraps the white around the yolk.

6. 6

   Poach for 3 minutes until the white is fully set and the yolk still feels soft when gently pressed; lift out with a slotted spoon and rest on a paper towel for 10 seconds.

7. 7

   Repeat with the second egg.

8. 8

   Spread the mashed avocado thickly over both toast slices, set a poached egg on each, spoon over the chili crisp or hot sauce, and top with microgreens.

• Older eggs poach worse - use ones under a week old for tight whites.
• A pinch of flaky salt on the yolk right before eating changes everything.