How To Make Healthy Breakfast With Avocado And Egg Recipes? Easy Cooking Method

Advertisement

Servings per container Cooking time Preparation time
4 15 minute 10 minute

Avocado fruit recipes for breakfast: – Avocado contains about 163 calories per 100 grams of weight. It is rich in vitamins A, B, C, and E, proteins, minerals and contains about 70% water.

Advertisement

It has an excellent nutty taste. That means all the ingredients in one place that boost the immunity of your body.

In the midst of the battle with the Corona Virus, what more food you want than avocado. Make recipes with avocado while lockdown at home and feed your family with the tasty breakfast. The characteristic features of Avocado are:

  • Rich in fiber
  • Rich in good fat
  • Source of vitamin K
  • Protects the cardiovascular system
  • Stimulates intestinal transit

Before jumping to the procedure to cook the avocado for breakfast, we should know why we have to use this fruit as breakfast. If we are real, we prefer cereals, bacon for breakfast and in Nepal, we prefer Sel roti, Jeri, or similar other dishes for breakfast.

Therefore it is necessary to know why it is best to prefer avocado for breakfast than any other breakfast.

Why eat Avocado for breakfast?

Fashionable, popular, and delicious avocado is the king of healthy fats. Someone uses it for beautiful skin, someone for hair, but nutritionists recommend using avocados for weight loss.

Avocado Recipes For Breakfast With Egg

Avocado Recipes For Breakfast With Egg

Thanks to its proven ability to lower cholesterol, suppress hunger, and even reduce belly fat, avocados are perhaps one of the few ideal weight loss products. Here are some reasons that will help you understand why avocados are good for your breakfast.

  1. Avocado is proven to help remove belly fat

Studies show that replacing conventional cooking oils with ones such as avocado oil, rich in monounsaturated and oleic fatty acids, can reduce the amount of fat in the abdominal cavity. It can reduce the risk of metabolic syndrome (negative health indicators associated with weight gain).

A recent Penn State study found that people who consumed 40 grams (about 3 tablespoons) of high oleic oils (like avocado oil) daily for four weeks reduced their belly fat by 1.6% compared to those who consumed the mixture.

One tablespoon of avocado oil contains about 120 calories and 10 grams of monounsaturated fat. The nutrition profile is almost identical to extra virgin olive oil. But unlike the latter, avocado oil has a very high combustion temperature, so it can be used for frying and frying without the risk of the formation of free radicals, which can harm your health.

  1. Avocado Accelerates Weight Loss

Studies show that people who eat avocados on a regular basis tend to weigh less. This avocado contains a lot of fiber and healthy fats that our body needs. This type of fat will not harm the figure, if not consumed excessively.

In addition, these fats and a sufficient amount of fiber will prolong the feeling of satiety and help curb a brutal appetite. Nourishing your body with healthy fat, it is more likely to give up the fat stored in it.

In addition, we often gain weight due to stress, and avocado helps to neutralize this effect, so you will eat and lose weight. Avocados are high in fiber and low in carbohydrates – two key qualities that contribute to faster weight loss combined with a healthy diet.

Advertisement

  1. Avocado helps to absorb more nutrients

Low-calorie, rich in vitamins and saturated with important nutrients that can reduce the waist, vegetables the best friend of losing weight. But you won’t get much benefit from the salad without adding a little proper fat to it.

In one study published in the journal Molecular Nutrition & Food Research, researchers fed experiment participants salads with saturated, monounsaturated, and polyunsaturated fats. And then tested their blood for absorption of fat-soluble carotenoids (substances that help get rid of fat).

Vegetable salads with monounsaturated fat additives required the smallest amount of fat – only 3 grams – to make carotenoid digestion faster. While adding dressing with saturated and polyunsaturated fatty acids required more fat (20 grams) to get the same effect.

Adding avocados to the salad allowed participants to absorb three to five times more carotenoids. Thus, if you add avocado to your vegetable salad, you will not get better, but on the contrary, you will lose weight due to fat loss.

  1. Avocado improves digestion

Most people do not like to discuss the health of their intestines, but when it does not work properly, you can feel rather awkward and even very bad. The fiber content in avocados helps this part of your body function properly.

One avocado contains 8 grams of soluble and insoluble fiber. If you make this green berry a regular part of your diet, you will forget about digestive problems (such as constipation).

  1. Avocado speeds up metabolism and increases endurance in the gym

Sports nutrition before training gives you more energy, which means you can exercise longer to burn more calories. According to researchers, eating avocados can provide the same burst of energy, but in a natural way and without harm to health.

A study published in the American Journal of Clinical Nutrition compared the effects of a three-week high palmitic acid (saturated fat) diet with a high oleic acid high-oleic acid diet (monounsaturated fats, which include avocados). Subjects followed each diet for three weeks, during which researchers evaluated physical activity and metabolic rate after eating.

Physical activity was 13.5% higher during a diet high in oleic acid, and metabolism after a meal was 4.5% higher than a palmitin diet. Replace fried foods, baked goods, and familiar fats and oils with avocado or avocado oil. This will increase the level of clean energy that keeps your metabolism at a high level, even after you left the gym.

Contraindications of Avocado
  1. Vitamin K and anticoagulants

Avocado contains a high amount of vitamin K. This vitamin, necessary among other things for blood clotting, can be produced by the body in addition to being found in certain foods.

People taking anticoagulant drugs should eat a diet in which the vitamin K content is relatively stable from day to day. Health Canada reminds us that avocado can modify the blood concentration of anticoagulants. It is therefore preferable not to consume too much at a time.

  1. Avocado and latex allergy

Studies have shown that an allergy to latex, a material used in particular for making medical gloves, can be associated with an allergy to certain foods such as avocado. Researchers have identified hevein as the compound believed to be responsible for avocado allergy in people with latex allergies.

Listed symptoms of avocado allergy could include hives and even anaphylaxis. It is therefore recommended for people allergic to latex to carry out food allergy tests, including avocado, banana, chestnut, and kiwi.


Making healthy breakfast with avocado and egg

What more healthy breakfast you need to start your day that combines avocado being the main ingredient accompanied by banana and eggs. The eggs give you needed protein and fat and banana gives you potassium.

This is the perfect breakfast that you need in these exhausting days. This recipe can be used as a starter or for the first and second courses. What more, the dish is simple and fast to make so you don’t have to wait for an hour to have your breakfast. So let’s get on cooking the dish.

  • Servings per container: 4
  • Cooking time: 15 min.
  • Preparation time: 10 min.

#1 Ingredients needed for cooking the Avocado stuffed with egg breakfast Recipe

As mentioned above, the main hero of this breakfast is Avocado. And the accompanying ingredients are eggs and banana. Besides these, the other products that are used in this recipe are very simple and readily available in the market. So let’s see what we need for this recipe.

Ingredients:

  • 4 units of Eggs
  • 2 units of avocado
  • 2 units of green banana
  • Extra virgin olive oil
  • Chopped chives(chhyapi)
  • Salt
  • White pepper

#2 Utensils that are required for cooking the Avocado stuffed with egg breakfast Recipe

This breakfast is prepared in the oven so very little utensils are required for cooking this dish. This makes it easier for you to do the after-work of the cooking. The utensils that we are going to use for this recipe preparation are simple, easy to use and that are used in your daily cooking. Let’s see what we are going to use as the utensils.

Utensils:

  • Oven
  • Oven mitts
  • Baking tray
  • Knife and chopping board
  • Spoon
  • Ladles
  • Frying pan
  • Paper towel
  • Plates
  • Small brush
  • Apron

#3 Preparation before cooking the Avocado stuffed with egg breakfast Recipe

The key to easy and fast cooking lies in the preparation that you do before cooking any recipe. Preparing your kitchen counter, gathering all the ingredients and utensils that are required beforehand, cleaning them are some of the preparation that you have to de prior cooking.

This will make your job easy and much simpler, so let’s get on with the preparation for our dish.

Steps of preparation:

  1. Clean your oven, baking tray, and the oven glass
  2. Gather your utensils that are listed above and clean and dry them.
  3. Put on your apron and wash your hands properly.
  4. Pre heats your oven to 200 degrees
  5. Wash the avocado properly under the running water and dry them with the paper towel.
  6. Cut the avocado in two equal halves and remove the seed inside. Place them on the clean plate.
  7. Peel the banana and cut them in halves lengthwise.
  8. Clean the chives under the running water and chop them finely.
  9. Now that every preparation has been done, let’s continue with our cooking.

#4 How to cook the Avocado stuffed with egg breakfast Recipe

The cooking procedure of this delicious yet nutritious dish is very easy and simple. You don’t have to do a very long and complicated procedure for this.

The process is too simple such that you can cook this dish anytime you want not only for breakfast. Without being long, let’s start with our cooking.

Steps to follow:

  1. Bring the already cut avocado near you.
  2. Crack an egg and fill in the hole of the avocado made as you removed the seeds. Try to keep the yolk intact. If the eggs are large, it is possible that part of the white will fall on you.
  3. Season the egg with salt, white pepper as to your liking. Sprinkle some salt and pepper on the avocado as well. Sprinkle the extra virgin oil on top of the avocado and the egg to give an extra taste.
  4. Apply some oil on the baking tray with the small brush you have so that avocado doesn’t stick to the tray.
  5. Put the prepared avocado on the tray and place them inside the oven for ten minutes. The heat has to come only from the bottom.
  6. Put the frying pan on the stove and put some oil and heat the olive oil.
  7. Take the peeled and cut banana and grill them on the frying pan.
  8. In the meanwhile, don’t forget about the avocado and keep on looking for the yolk.
  9. Remove the avocado from the oven before the yolk is overcooked and dry.
  10. Serve with the banana and sprinkle the chives on top of the egg and avocado.
  11. Your breakfast is ready for you to enjoy.

#5 How to serve and eat the Avocado stuffed with egg breakfast Recipe

The dish is complete in itself and you don’t need anything else at the side of this dish. Still, if you don’t want to have this dish alone, you can serve this breakfast with other complementary foods as well. Such as:

  1. Bread and bacon can be the perfect side dish to accompany your breakfast. Just fry some sliced bacon in the frying pan and take some whole bread and serve alongside the dish.
  2. Light muffins and some rotis and naan can also be the better option.
  3. Brussels sprout can also be a very healthy and tasty dish alongside this recipe.
  4. Enjoy your breakfast with some coffee, milk or juice that you like.

#6 Simple tips to follow for cooking the Avocado stuffed with egg breakfast Recipe

Cooking breakfast with avocado is not common in Nepal or India. But it is common in western nations. If you are new to the cooking recipe of this breakfast, then there some simple tips which you can follow to make your cooking easy, enjoyable and nutritious.

  1. If you have cut too many avocados and don’t have to use all, then you can keep it in an airtight container with red onion to keep it from turning brown. The onions release sulfur gas which prevents the avocado from turning brown when cut. Don’t worry: the avocado won’t taste like onion at all. Or prevent your avocado halves from browning by brushing them with a thin layer of olive oil. Spread a thin layer of olive oil over the flesh of the avocados, cut in half. This creates a protective layer that reduces oxidation and therefore the browning of the avocado.
  2. If you have extra avocados, then you can freeze avocado puree to use in the morning to make smoothies. Mix the avocados with lemon juice in a food processor. Then freeze the mixture in ice cube trays. So you’ll always have a small amount of avocado on hand for your morning smoothie.
  3. You can use avocado to replace the butter. You can also use avocado and lemon to make a delicious pasta sauce.
  4. Although there are dozens of varieties of avocado, grocery stores generally offer two types. The most common is the Hass variety, developed in California, which has the shape and size of a large pear. It is easily recognized by its rough skin and its dark green color. Its flesh is creamy and has a sweet almond flavor. This all-purpose avocado is perfect for salad, guacamole, sliced sandwiches, smoothies, etc. The other type of avocado is clearly distinguished from Hass by its size and appearance. It is as big as a grapefruit (sometimes even more) and its skin is smooth, shiny and light green in color. These large avocados, often from Florida contain less fat than the Hass variety. Consequently, their flavor is more fruity and their texture is less creamy on the palate. These avocados, which keep their shape well when cut, are perfect for salads. Their texture is, on the other hand, a little too watery to make a puree, like guacamole, which would become too liquid. Therefore you have to choose the right type of avocado according to the dish that you are going to prepare.
  5. To choose an avocado, hold it in the palm of your hand and apply gentle pressure. It should give in a little. Avoid avocados whose skin is sunken in places, a sign that the avocado is too ripe.
  6. While cutting the avocado with a knife, pierce the flesh of the avocado lengthwise to the core. With the knife, go around the core. Repeat around the core so as to cut the avocado into quarters. Take the avocado wedge that contains the seed. Use your fingers to pull on the seed and detach it from the flesh.
  7. To remove the core, give a sharp blow with the knife blade in the core. Turn the seed with the knife and detach it from the avocado flesh.

#7 Frequently Asked Questions breakfast with avocado and egg

Avocados are the best fruit that anyone can easily fall n love with. In Nepal as well, the fruit is gaining popularity. However, the concern is that it is not always easy to have good ones and especially very ripe ones.

There can be many questions coming in your mind regarding cooking with Avocado. Therefore, let’s try and answer some common questions so that no doubt is left in your mind regarding Avocado and its dishes.

  1. For the recipe mentioned above, what type of avocado should we use?

It is better to use the ripe well-cooked avocado for this recipe. But even if you don’t have the ripe avocado in your hand, you can use your oven to ripe the avocado. Wrap the whole avocado in aluminum foil and put it in the oven at 90 °C for 10 min.

The avocado will not be perfectly ripe, but at least it will be much softer and more edible than before. Or else keep the avocados in a plastic bag with apples or bananas so that they ripen faster. Bananas and apples contain a lot of ethylene gas, which naturally accelerates the ripening process of other fruits and vegetables like avocado.

To have ripe avocados all year round, cut the avocados in half, sprinkle them with lemon and put them in the freezer. When it’s an avocado season, cut them in half, remove the seed and sprinkle with lemon juice. Place the cut apart on a parchment paper and put them in the freezer.

Once frozen, you can store them in a plastic bag or box and defrost them whenever you want.

  1. How to check if Avocado is ripened enough or not?

When choosing your avocado, remove the peduncle and look below. If it is bright green, the fruit is perfectly ripe and ready to be eaten. If it’s brown, your avocado is probably overripe and already blackened inside.

  1. How to cut an avocado?

The question may seem simple, but you can quickly end up in the emergency room by cutting an avocado by sticking a knife in your hand. To avoid the worst, follow these tips:

  • Hold the avocado in one hand and go around the avocado with a knife, then gently turn the two parts of the avocado in opposite directions.
  • To remove the avocado pit, forget the knife or you will pierce your hand, and opt for a large spoon.
  1. How to peel an avocado?

You can serve the avocado with the skin on (as a container) for some recipes, but others require peeling the avocado first. After removing the avocado pit, you have two options for removing the skin from the avocado :

  • Use a large spoon to dissociate the flesh of the avocado from its skin.
  • Gently split the avocado skin in the center of each avocado half, then gently pull each piece of skin.
  1. How to prepare an avocado in advance without blackening it?

If you do not serve the avocado right away, remember to lightly lemon it once opened: this will prevent the avocado from oxidizing and will allow it to keep its beautiful green color.

  1. What is the best way to eat avocado raw or cooked?

Most often, the avocado is eaten raw, cut into pieces in a salad, spread on a slice of toast or mashed in guacamole. This is because avocado can quickly develop a bitter taste when heated.

Don’t hesitate to cook them, however, as avocados are delicious when cooked the right way. The flesh of the avocado is the part of the fruit that interests us. The kernel, or more precisely the seed, is large and hard, while the skin of most avocados is bitter and inedible.

Although some rare varieties of avocado have thinner, more tender and edible skin. But it is certainly the flesh which is located just below the skin which constitutes the most nutritious part of the fruit.

  1. How to roast Avocado?

Roasting avocados is more of an art than a science. They should be roasted until they barely start to sizzle and brown around the edges. In an oven preheated to 200 °C (400 °F), it takes only 15 minutes to roast half an avocado.

Seasoning the avocado slices with oil, pepper, salt, garlic or chili powder helps bring out the flavor. Roasted avocado slices alone make a healthy snack; they can also be served with a salad or couscous.

Another way to prepare avocado is to fill the cavity where the kernel was located with an egg, shrimp or salsa preparation, for example, before roasting.

These tips and answers may help you to remove all your doubts and motivate you to use avocado as breakfast. So go on with your cooking.

Advertisement

    1. http://beian.gov.cn September 7, 2020

    Leave Comments