Egg, Avocado and Watercress Sandwich
Soft-boiled eggs crushed with avocado instead of mayonnaise, packed into sourdough with a thick layer of watercress.
Why it works
Egg is the reference protein other proteins get scored against, and two of them put roughly thirteen grams into this sandwich alongside the choline that's the precursor to acetylcholine, a nutrient most adults fall short of and that egg yolk supplies better than almost anything else. Avocado does the job mayonnaise usually does, but the fat is monounsaturated instead of a seed-oil emulsion, and it brings potassium and fiber that mayonnaise never will. Watercress is the part people leave out and shouldn't: it's one of the most nutrient-dense leaves by weight, and a thick layer instead of a token one is what stops the sandwich going soft all the way through.
Egg protein quality and choline content are settled nutritional facts. The old link between dietary cholesterol from eggs and blood cholesterol hasn't held up in most cohorts for the general population, though it remains a live question for people with type 2 diabetes and for familial hypercholesterolaemia. That's a conversation to have with a clinician, not a blanket rule.
Ingredients
- 4 eggs
- 1 ripe avocado
- 4 slices sourdough
- 60 g watercress
- 1 lemon, juiced
- 1 tsp Dijon mustard
- A small handful chives, snipped
- Freshly ground black pepper
Method
- Boil the eggs for seven minutes for a yolk that is set at the edge and still soft in the middle, then cool them under cold running water so they peel cleanly.
- Crush the avocado with the lemon juice, mustard and a good pinch of salt.
- Chop the eggs roughly and fold them through the avocado with the chives. Stop while it still looks like eggs.
- Pile onto two slices, add a thick layer of watercress and plenty of pepper, and close the sandwiches.
