This time around, I made a quick and easy meal – practically a no-brainer – that is loaded with the good stuff coming from a protein-rich fruit and egg. You might think that, hmmm, avocados and eggs? That’s a lethal combination. Isn’t that a recipe for heart attack? Is this going to be too fatty for me? Too high in cholesterol?
Before you turn away, let me tell you about a humble alligator pear that moonlights as a nutritional powerhouse. You probably know it by its more popular name – avocado! This ugly blackish-green fruit with a dry, wrinkly skin is actually our beautiful and kind-hearted ally. Rich in fiber, folate, vitamins B, C, and K and many other minerals and phytonutrients, it’s a food that we can’t afford NOT to eat.
True, 85% of the avocado’s calories come from fat, but its fat is rather quite unusual. It is actually the good kind of fat that aids in maintaining cholesterol levels, helps promote heart health, prevent unwanted inflammation, and regulate blood sugars.
That, together with the benefits of eggs (boosts brain health, builds bones, protects eye sight, lowers risk of blood clots), makes for a perfect light meal for me! I have to admit though, this wasn’t my kids’ favourite. But I know one day, as their palates develop, they will learn to enjoy a perfect meal like this. In the meantime, I have nothing to lose by showing them how to make a killer avocado egg chop on toast. Of course, for the girls, only flower-shaped toasts will do!
For a more grown-up version, try this with a kick of spice like Spanish smoked paprika, cayenne, or any kind of chili powder! Yum!
|Avocado Egg Chop||
- 2 large eggs, preferably free-run or free-range, at room temperature
- 1 Hass avocado, peeled and cubed
- 1/2 a small red onion, finely diced
- juice of 1 lime
- salt and pepper
- snips of broccoli sprouts to garnish
- whole wheat toast
- smoked paprika, cayenne, or chili powder (optional)
- To make hard-boiled eggs, bring a small pot of of water to boil over high heat. The water should be just enough to cover the eggs.
- When water is boiling, gently place the eggs in the water, lower heat to medium and simmer for 8 to 10 minutes. 8 minutes for a softer yolk with some runny-ness; closer to 10 minutes for a harder yolk.
- Once the eggs are done cooking, remove them from the boiling water and submerge in a bowl of ice water for at least 3 minutes.
- Peel the eggs carefully and slice vertically into halves. Slice them vertically one more time before chopping into small pieces. Set aside.
- Slice the avocado lengthwise, going around the fruit. Twist the two halves to release the fruit and expose the seed. Using your knife, give the hard seed a chop until the knife blade embeds into the tough skin. Twist to release the seed.
- Cut each of the avocado cheeks into half again to produce long quartered sections. Use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would with a banana skin*(see Note).
- Dice the avocado and toss with the egg chop.
- Add red onion and lime juice, tasting as you go, to determine how much lime you’d like. Gently toss until well-combined.
- Season with salt and freshly ground black or white pepper.
- To prepare toasts, cut or shape your bread with cookie cutters. (I shaped mine with a flower mould). Toast bread in a toaster or under a 450 F broiler until golden brown.
- Divide equally and spoon avocado and egg mixture on top of the toast. Garnish with snipped broccoli sprouts (or any other sprouts you can find).
- Sprinkle with (optional) smoked paprika, cayenne, or chili powder for some kick.
*Those good-for-you phytonutrients found in avocados have the richest concentration in the bright green flesh just right under the skin, so you don’t want to throw that out! I explained the easiest way to “peel” an avocado above, in order to get that coveted green flesh!