Sunday, March 3, 2013

Avocado & Eggs: The Breakfast of Champions

I was inspired for this quick breakfast dish by an a photo I pinned on pinterest.  This throws together really fast, and is really healthy for you.  So, skip the toast and add the veggies (or as some people would say, the fruits- I think technically tomatoes & avocados are fruits, but they taste like vegetables to me!)  Usually when I cut the carbs out of the meal, I get hungry faster.  The good fat (unsaturated) in avocados helps hold you over when carbs are missing.

Nutrition facts(supplied by WebMD): 
*Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.

*Tomatoes are rich in potassium, they contain all three high-powered antioxidants:beta-carotene, vitamin A, vitamin E, and vitamin C..  In particular, tomatoes contain awesome amounts of lycopene,thought to have the highest antioxidant activity of all the carotenoids.  When tomatoes are eaten along with healthier fats, like avocado or olive oil, the body's absorption of the carotenoid phytochemicals in tomatoes can increase by two to 15 times.

*Eggs contain the highest biological value (or gold standard) for protein. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.  The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults.

1/2 avocado, ripened, sliced
1/2 tomato, chopped
1 teaspoon of butter or coconut oil
1 egg
Salt & Pepper to taste

Directions:  Melt the butter/oil in frying pan (my favorite is our wrought iron pan), cook 1 egg, over easy.  While egg is "setting" slice avocado and scoop out of skin.  Place on a plate, set egg on top of slices, sprinkle with tomatoes and salt and pepper.  ENJOY!!!