Avocado toast has been the rage for a while and I can understand why. I LOVE Avocado in just about every form. Lately, I’ve been making myself a simple Avocado Toast with Over Easy Egg Breakfast that I absolutely love and it keeps me filled up and satisfied until lunch.
I’m trying to cut out my morning snack to lose a few pounds and this breakfast does the trick. An avocado is one of the healthiest fruits because it is full of nutrients, and a good amount of monounsaturated fatty acids, called MUFA. It also contains 20 vitamins and minerals including vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium and provides lutein, beta-carotene, and omega-3 fatty acids. I think of it as my multi-vitamin because I’m not someone who enjoys taking supplements.
A nutritionist, who had a bottle of Tab on her desk, told me I should only eat ¼ of an avocado a day because of its higher calorie count. However, it’s an extraordinarily healthy fat and as far as I’m concerned, you can eat as much avocado as you want as long as you balance whatever else you eat during the day. Stay away from bacon cheeseburgers but go hog wild with avocado.
Eggs are said to be “the perfect protein” and are an important source of nutrients as we age. Again, forget about just eating egg whites. (boring) and enjoy eating one whole egg a day. Free range, organic eggs are always best. Both eggs and avocado help prevent heart disease.
I toast a slice of organic multigrain sandwich bread and then spray natural olive oil cooking spray into a small pan and fry my egg over easy. This cuts down the calorie count and is better for you than smothering it in butter.
Then, I take a ½ of a small avocado and gently smash it onto the toast, put the egg on top and slice it in half. You can add any herbs, natural sea salt or pepper on top, but I usually just keep it simple.
My dogs have been enjoying lapping up any runny egg that’s left on my plate. If you have dogs don’t give them avocado because even though it’s healthy for humans, it contains persin, which can cause them indigestion.
This recipe for Avocado Toast with Egg Over Easy is hardly complicated, but I wanted to share it because it’s nutritionally balanced, filling, and satisfying for those of us over 50.
- 1 slice organic multi-grain bread
- olive oil cooking spray
- 1 egg
- ½ avocado
- salt, pepper, or herbs to taste
- Toast the bread.
- Spray a small frying pan with olive oil cooking spray
- Turn on the burner to medium heat.
- Fry the egg - flip to make it over easy.
- Gently smash the avocado or slice onto the toast.
- Add fried egg on top.
- Sprinkle lightly with salt, pepper, or herbs
- Slice in half and serve.