Are you looking for an easy, delicious, and healthy recipe you can enjoy any time of day?
Egg and avocado on sprouted grain toast has been my favorite go-to meal for the past decade. If you haven’t tried it yet, it’s a simple and satisfying superfood powerhouse to add to your recipe repertoire!
Egg and avocado toast is quick and delicious with just 3 simple ingredients. Plus, it’s customizable and can be modified with lots of creative variations. And if you’re vegan, just omit the egg.
Here is a breakdown of the benefits of this superfood trifecta.
The Incredible, Edible Egg
Eggs have unfortunately gotten a bad wrap over the years. But now, studies show they are so nutritious that they’re being referred to as ‘nature’s multivitamin.’
Eggs are loaded with vitamins, minerals, high-quality protein, good fats and powerful brain nutrients that many people are deficient in. They contain almost every vitamin and mineral required by the human body including; calcium, iron, potassium, zinc, choline, lutein, manganese, vitamin E, folate, Vitamin B12, Vitamin B2, Vitamin A, Vitamin B5, Selenium and so much more.
One large egg contains 77 calories, 6 grams of quality protein, 5 grams of good fat and only trace amounts of carbs.
Eggs Can Actually Improve Your Cholesterol Profile
The main reason people were warned about eggs in the past is because they’re considered higher in cholesterol. One large egg contains about 212 mg of cholesterol. However, recent studies have shown that dietary sources of cholesterol have a minimal effect on cholesterol levels in the blood.
Eggs can actually improve your cholesterol profile. They raise HDL (the good) cholesterol and lower the LDL (the bad) which also helps lower your risk of heart disease.
Stop Eating Just The Egg Whites
Almost all the nutrients in eggs are contained in the yolk, while the whites are mostly just protein. Egg yolks are loaded with choline, an important nutrient for brain health. One large egg contains 113 mg of choline.
Egg yolks are also rich in lutein and zeaxanthin. These two key nutrients help protect the health of your eyes. Studies have proven they can drastically reduce the risk of macular degeneration and cataracts.
Whole Eggs Contain A Perfect Amino Acid Profile
There are 21 amino acids that your body uses to build its proteins. Nine of these cannot be produced by the body and have to be obtained from food. They are known as essential amino acids.
Eggs are an excellent source of high-quality protein, with all the essential amino acids in just the right ratios. Proteins are the vital building blocks of the body and serve both structural and functional purposes.
Organic Eggs Matter
All eggs are not created equal so try to buy organic eggs whenever possible. The grain-based feed the hens are eating alters the final nutrient composition of their eggs. But most importantly, the organic feed they eat isn’t laden with carcinogenic pesticides.
It costs a few more dollars for organic eggs but the health reasons are definitely worth it!
Avocados
Avocados have become increasingly popular since they are now considered a superfood powerhouse. Avocados contain a wide variety of nutrients, including 20 different vitamins and minerals. They are rich in Vitamin A, E, K, and C, Folate, Potassium, Vitamin B5, B6, B1 (thiamine), B2 (riboflavin) and B3 (niacin). As well as magnesium, manganese, phosphorous, copper, iron, calcium and zinc.
A 3.5 ounce (100-gram) serving contains; 160 calories, 2 grams of protein and 15 grams of healthy fats. There are only 2g of “net” carbs because 7g are from fiber making this a low-carb friendly food. Avocados have no sodium or cholesterol and are low in saturated fat. One serving contains more potassium than a banana!
Avocados are also rich in oleic acid. A monounsaturated, heart-healthy, fatty acid that’s been found to reduce inflammation and lower cholesterol and triglyceride levels.
Like eggs, avocados are also beneficial for your eyes because they are high in lutein and zeaxanthin. These two key nutrients are vital for eye health and lower your risk of macular degeneration and cataracts.
Sprouted Grain Bread
Sprouted grain bread is a much healthier alternative to white or whole wheat breads. The process of sprouting the grains increases key nutrients such as; B vitamins, vitamin C, folate, fiber, and certain amino acids. In addition, sprouted grains have been shown to increase vitamin absorption during digestion. Sprouting the grain breaks down the proteins and carbs within the grain making them a lot easier to digest.
The problem with white and whole wheat flour is they are stripped of their nutrients during the manufacturing process. This is why you’ll often see the words ‘fortified’ on most processed bread packaging. Manufacturers often try adding nutrients back in with fortification. Unfortunately, studies are finding you’re not actually absorbing the ‘fortified nutrients’ so you’re just consuming empty processed carbs. And on top of that, most white and wheat flours are made from bleached and GMO (Genetically Modified) wheat!
My favorite sprouted grain bread is Ezekiel 4:9® It’s made from sprouted, organically grown, ingredients that are rich in protein, vitamins, minerals and fiber – with no added fat or sugar.
It is made from six grains and legumes that when sprouted and combined, creates a complete protein that closely parallels the protein found in eggs. There are 18 vegetable sourced, amino acids in Ezekiel bread and it’s vegan, non-GMO, and diabetic friendly.
One slice is only 80 calories and loaded with micro and macronutrients.
*I am not sponsored, endorsed or affiliated with Ezekiel 4:9®. I recommend this brand because it’s my personal favorite. (It’s also fairly easy to find in the freezer section of most grocery stores)
The 10 Minute Superfood Trifecta Recipe
Three Ingredients:
✔︎ 1 egg (or 2 if you’re wanting more protein)
✔︎ 1 slice of Ezekiel or other sprouted grain bread
✔︎ Half of an avocado
Directions:
Poach or pan fry the egg. (I prefer mine over-easy and I use a little coconut oil in the pan) Toast the Ezekiel bread. Wash the avocado, and cut it in half around the pit. Save the other half in an airtight container or Ziplock bag. Either slice or mash the avocado on the toast. Sprinkle Himalayan pink sea salt on the avocado. Top with the egg and your done!
My Favorite Additional Options:
-Thinly sliced cucumber
-Sliced tomato
-Smoked Salmon
-Roasted Turkey Slices
-Feta Cheese crumbles
-Everything But The Bagel seasoning
-Creole or Cajon seasoning
Your options are endless..
Enjoy!
My Personal Favorite Preparation...
