Chef Jeff Mahin’s Kale Kimchi Avocado Toast with Eggs

 

Jeff Mahin is Chef/Partner of Stella Barra Pizzeria, Summer House Santa Monica, M Street Kitchen and Do-Rite Donuts. He is also a strong and avid cyclist and ambassador for Chef’s Cycle, a fundraising endurance event featuring award-winning chefs fighting childhood hunger outside the kitchen. Jeff and over 100 other chefs from around the country have raised over 1 million dollars to battle childhood hunger in the U.S. Learn more about Jeff Mahin.

Outside the kitchen, Jeff works with CTS Coach Adam Pulford to make sure he’s ready for his athletic adventures. We are proud to call him a CTS Athlete, and he has generously decided to help all CTS Athletes eat better by providing us with great recipes.

This Kale Kimchi Avocado Toast with Egg is a great meal for when you come in after a good ride, run, or workout. Not only does it have some carbohydrate (toast) to replenish muscle glycogen and some protein (eggs) to support muscle repair and growth, but it also has some heart-healthy fat from avocado and fiber and vitamins from kale. Perhaps best of all, the fat, protein, and fiber make this a tasty and satisfying meal that doesn’t feel heavy or leave you sluggish and sleepy.

Kale Kimchi Avocado Toast with Eggs

Ingredients

1 clove Garlic
½ Onion
1 Avocado
6 cups Kale
2-4 ounces Kimchi (Looks like about half a cup. Chef Mahin used Mother In Law’s brand in the video.)
Sea Salt
Lemon
Red Pepper Flakes
Your Favorite Bread
Olive Oil

Instructions

  1. Add drizzle of olive oil to pan.
  2. Peel and chop garlic, add to heated pan on stove
  3. Peel and chop onion, add to pan, and stir
  4. While onion and garlic are cooking, peel and pit avocado
  5. In a bowl, mash avocado and combine with sea salt, lemon, and pepper flakes
  6. Chop kimchi and add to pan, stir some more
  7. Add chopped kale to pan and cover
  8. Prepare toast
  9. Add salt to pan, stir, and cook until kale is wilted
  10. Prepare eggs to personal preference

Serving/Assembly

  1. Spread mashed avocado on toast
  2. Drizzle lightly with olive oil
  3. Layer with kale kimchi mixture
  4. Place eggs over top
  5. DIG IN!

Comments 4

  1. In general it looks good and tasty, but to suggest that it would be a good post-ride meal seems inappropriate. The last thing I would think you need at that point is all that saturated fat from the eggs. You might saute some mushrooms with the onions and kale for more protein.

    1. Post
      Author

      An egg contains 1.5 grams of saturated fat, so the meal contains 3 grams of saturated fat from eggs. The American Heart Association recommends limiting saturated fat intake to 5-6% of total calories. Based on 2000 calories a day that would equate to about 13 grams of saturated fat/day. On the other hand, eggs are a good source of protein, iron, B-vitamins (B6, B12, Riboflavin), Vitamin A, Vitamin D, and more.

      If cholesterol is your concern, recent science suggests levels of LDL cholesterol in the blood is controlled more by genetics than by diet. If you are predisposed to high LDL cholesterol you will likely have it whether you consume a low- or high-cholesterol diet. We wrote an article on cholesterol findings here: https://trainright.com/5-things-athlete-need-know-new-cholesterol-guidelines/

      Jim Rutberg – CTS Coach

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