Smashed avocado on toasted sourdough with soft-boiled eggs, chili flakes, and a drizzle of olive oil.
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Soft-boil eggs for 6.5 minutes, then cool in ice water and peel.
Toast sourdough bread slices until golden.
Mash avocado with a fork and season with salt and lemon juice.
Spread mashed avocado thickly over each toast.
Halve the eggs and place on top of the avocado.
Sprinkle with chili flakes, salt, and black pepper.
Drizzle with olive oil and serve immediately.
If the meal's omega-3 sources are plant-based (ALA from walnuts, flax), supplementing EPA/DHA captures the marine forms your body uses directly — ALA conversion is poor (~5%).
Vitamin D is fat-soluble — co-consuming with the dietary fats in this meal can roughly double absorption vs taking it on an empty stomach.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.