Beetroot Hummus, Avocado Toast & Eggs
This is one of those meals that looks beautiful but is actually doing quite a lot behind the scenes nutritionally.
The combination of fibre, healthy fats, slow carbohydrates and protein makes this a genuinely satiating option that supports blood sugar stability—something that sits at the centre of hormonal health for both women and men.
The star of the dish is the beetroot hummus, which brings together chickpeas, beetroot and olive oil, a trio that supports gut health, liver detoxification pathways and stable energy.
Paired with avocado, sourdough and eggs, it becomes a balanced plate that works particularly well during the luteal phase of the menstrual cycle, when blood sugar fluctuations and increased energy needs can make people feel hungrier than usual.
Ingredients:
For the beetroot hummus
1 cup cooked chickpeas (or 1 tin, drained)
1 medium cooked beetroot
2 tbsp tahini
1 small garlic clove
juice of ½ lemon
2 tbsp extra virgin olive oil
½ tsp ground cumin
salt to taste
Optional toppings
sesame seeds
chilli flakes
dried herbs (oregano or thyme)
extra drizzle of olive oil
For the toast
2 slices sourdough bread
1 ripe avocado
30 g feta, crumbled
freshly cracked black pepper
sea salt
To serve
2 eggs
Step 1: Make the beetroot hummus
In a food processor, combine:
chickpeas
cooked beetroot
tahini
garlic
lemon juice
cumin
olive oil
Blend until smooth and creamy. Add a tablespoon of water if needed to loosen the texture.
Taste and season with salt.
Transfer to a bowl and finish with olive oil, sesame seeds and chilli flakes if desired.
Step 2: Cook the eggs
Place eggs in a saucepan and cover with water.
Bring to a boil, then cook for 7–8 minutes for a firm but still tender yolk.
Peel and slice in half. Season with salt and pepper.
Step 3: Assemble the toast
Toast the sourdough until golden.
Spread generously with beetroot hummus.
Top with sliced avocado and crumbled feta.
Finish with black pepper and a pinch of sea salt.
Serve with the boiled eggs on the side.
This combination hits several nutritional markers that are often missing from typical breakfasts or snacks.
Fibre and resistant starch (chickpeas + sourdough): Supports the gut microbiome and the estrobolome, the group of gut bacteria involved in oestrogen metabolism.
Healthy fats (avocado + olive oil): Provide building blocks for hormone production and help slow glucose absorption.
Protein (eggs + chickpeas + feta): Supports satiety hormones and stabilises blood sugar.
Beetroot: Provides betaine and polyphenols, which support liver detoxification pathways involved in hormone clearance.
If you're curious about where to start, book a naturopathic consultation and let’s create a plan that works with your body.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
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