I love providing my body with healthy and natural foods, and I’m pretty adventurous when it comes to trying new things. Kale smoothies, black beans in brownies, chia seed ice pops, I’ll try it all and am not usually too picky. But the one super food I never had a stomach for was the avocado. Countless bloggers and cookbooks alike feature this fruit (yes, technically it is a fruit!) as a tasty way to bump up the nutritional value of any meal. Avocados are just so darn good for you, over half of their calories come from the heart-healthy fats also found in olive oil and nuts which we need to survive but don’t raise blood or cholesterol levels. They also contain an antioxidant called lutein which keeps your eyes sharp, reduces wrinkles in the skin, and makes hair sleek and shiny. I wanted to like avocados so badly because I knew my body would benefit, so I began trying basically every avocado recipe on Pintrest. I wasn’t a big fan of avo in sandwiches or on salads, but surprisingly enough it tasted delicious on toast! If this recipe can satisfy me, the Ultimate Avocado Hater, you’re sure to enjoy this tasty breakfast.
First, toast two slices of whole wheat bread or a whole wheat English muffin. Bread it made from grain which had three parts: bran, germ, and endosperm. Whole wheat products contain all three parts, while white bread is processed to filter out the nutritious germ and bran, leaving only the starchy endosperm. As a result, white bread is missing out on important fibers, minerals, proteins, and healthy fats that are found in whole wheat.
While the bread is toasting, fry two eggs in a pan over easy. Rather than greasing with butter, try olive oil for some additional heart-healthy fats! Eggs contain a little bit of almost every vitamin and mineral our bodies need, including choline. This little known nutrient is important in strengthening cell membranes and brain signals, yet surveys have shown that 90% of Americans are getting less than the recommended amount everyday. Eggs have a bad reputation for their high cholesterol, but in reality eggs raise HDL (or “good cholesterol”) levels and have been proven to reduce the risk of heart disease. I also chopped up 1/4 cup of onion and threw it in the pan to sauté.
When your bread is ready, spread 1/4 of an avocado on each slice, so 1/2 altogether. The heat from the bread will make it soft and should spread just like butter! On the avocado, add the sautéed onion and a few tomato slices. Tomatoes contain a high level of lycopene, a nutrient which supports strong bones and healthy skin. Also, the vitamin A found in this fruit will keep your eyes sharp for decades!
- 2 pieces whole wheat toast or English muffin
- 1/2 an avocado
- 1/4 cup chopped onion
- Tomato slices
- 2 eggs
- Pepper and hot sauce (optional)
- Fry two eggs over easy and sauté onion in same pan
- Toast the bread or English muffin
- Top bread with 1/4 avocado on each slice
- Add onion and tomato to bread
- Put the eggs on top and sprinkle with pepper and hot sauce