03/09/2015 03:52 pm ET Updated Dec 06, 2017

Poached Egg Party Plate


Trend topping poached eggs are complementing more meals than ever before. For years eggs were getting a bad rap because of their high cholesterol content. Today, research shows that moderate egg consumption (one egg per day) does not increase the risk of heart disease in healthy individuals. For those who have diabetes and heart disease, it is important to limit your egg consumption to less than 3 yolks per week. Eggs are a good source of vitamins A and D and protein. The energy they provide makes them a great choice for breakfast.

Choose high fiber whole grain bread and nutrient rich vegetables to accompany your poached egg. They bring more nutritional value to your meal compared to ham, cheese, or white toast. We decorated our poached egg with peppery arugula, creamy avocado, and sweet cherry tomatoes. Make this recipe your own and use whatever vegetables you have on hand. Replace high fat sauces like hollandaise for a healthier option like balsamic glaze or honey Dijon mustard. Not sure of how to poach an egg? There is a link below that will walk you through it step by step. I am excited to share this recipe with you--it is an easy and healthy breakfast option that truly is a party on a plate.

(serves 1)

  • 1 organic egg, poached (see how to poach the perfect egg below)
  • 1 slice-7 grain sprouted bread
  • balsamic glaze
  • ¼ cup baby arugula
  • ½ avocado, diced
  • 3 super sweet cherry tomatoes, diced
  • salt
  • pepper


1. Toast 1 slice of 7 grain sprouted bread.
2. Spread a thin layer of balsamic glaze on the toasted bread.
3. Layer the baby arugula; then place a poached egg on top.
4. Top with the diced avocado and tomatoes.
5. Sprinkle with salt and pepper; then drizzle with balsamic glaze.

How to poach an egg

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