F#CK BRUNCH : Avocado Toast
Photography by Shay Harrington
Brunch is having a bit of an image problem at the moment and at PDF, while we wouldn't turn down a good mimosa, we can definitely think that weekends are better spent doing epic, adventurous things! That is why we are so excited to launch a series we are calling 'F#ck Brunch'. It's a collaboration between acclaimed CycleSmart nutritionist Jordan Dubé, photographer Shay Harrington, and stylist Monica Pierini. Whether it's a simple pre ride smoothie or a hearty recovery meal, this series has recipes to fuel whatever awesomeness you're getting in to! These recipes are as delicious as they are good for you, and are just another reason to smile as you cycle past the lines of people waiting for a table on Sunday morning. So yeah, F#ck Brunch, Lets Ride!
1 slice sprouted grain bread, toasted
1/4 of Avocado
4 tablespoons chickpeas
1/4 tsp cumin
1/4 cup cherry tomatoes, halved
2 tablespoons crumbled feta
1 tablespoon lemon juice
1 tablespoon apple cider vinegar
1 tablespoon cilantro, chopped
salt and pepper to taste
1. In a small bowl, mash avocado with lemon juice, salt and pepper. In a separate bowl
combine cumin and chickpeas and set aside.
2. Fill a large skillet with 3 inches of water and apple cider vinegar. Bring the water to a gentle simmer.
Crack the egg in a small cup and slowly pour it into the simmering water. Cook for 2 to 3
minutes or until the egg whites are set.
3. Top the toast with avocado, chickpeas, tomatoes, feta and poached egg. Garnish with
Notes from our nutritionist:
Why this should be your next breakfast
Avocados: Avocados offer up a ton of healthy omega 3 fatty acids which are important for combating inflammation in the body. Anti-inflammatory foods are perfect for athletes who are constantly stressing their bodies, and for everyone, really, because inflammation is linked to all sorts of diseases including many cancers. Avocados are also jam packed with vitamins, including vitamins A, B5, B6, C and E, as well as folate and potassium.
Eggs: Eggs are the perfect complete food from a nutrition perspective. They are a fantastic source of complete proteins as well as vitamins and minerals including vitamins A, B5, B12, B2, folate, phosphorus and selenium. Some eggs are also enriched with Omega 3 fats. Eggs raise HDL levels (good cholesterol) which lowers risk of heart disease and stroke, and although eggs are high in cholesterol, dietary cholesterol does not adversely affect blood cholesterol levels, except in cases of certain health conditions. Eggs are also a great source of choline, which the body uses to produce cell membranes and for brain cell signaling, and also of leutein and vitamin A, which are important for eye health and function.
Chick Peas: Chick peas are an excellent source of protein, as well as fiber which is important for GI function. Chick Peas are also low on the glycemic index, which means that they digest relatively slowly, providing energy over an extended period of time without a spike in blood sugar. They contain manganese, which is a cofactor for many enzymes in the body, and are also high in iron, a component of blood. Chick peas also contain folate and magnesium, and consumption of chick peas has been shown to reduce risk of heart related diseases by lowering blood cholesterol levels.
Vinegar (Apple Cider): Consumption of apple cider vinegar has been linked with lowered blood sugar and improved insulin response when combined with carbohydrate foods. This is especially important for people with type 2 diabetes, but can also aid in weight loss for all individuals. Insulin response is very important for athletes who are interested in improving their use of energy stores while training, and also for athletes looking to reduce their body fat levels.
Sprouted Grain Bread: Sprouted grain bread is different from other breads because it contains only the whole grain, and no flour. There is also no sugar added to sprouted grain breads while standard whole grain bread is packed with sugar as well as loads of preservatives. Sprouted grain is also superior to standard breads because grains, in order to survive and thrive, contain enzymes called anti-nutrients, such as phytic acid, and enzyme inhibitors, which block nutrient absorption and can even be mildly toxic. Heating does not eliminate or change these anti-nutrients, but sprouting causes biochemical reactions within the grain (which is a seed) allowing it to germinate and make steps towards becoming a plant. These biochemical changes greatly reduce the anti-nutrient content of the grain and also increase the nutrient content. Sprouting also increases the lysine (protein) content of the grain, and increases the content of vitamins C, E, folate and beta carotene, as well as soluble fiber. Additionally, the sprouting process breaks down the starch, as the seed uses starch for energy. The reduction in starch content lowers the glycemic index of sprouted grain bread as compared to standard recipes. Sprouted grain bread is a fantastic source of long lasting carbohydrate and come with the bonus of loads of vitamins and minerals and reduced risk of GI discomfort.