Affordable and nutritionally dense, avocados are a staple of many cuisines. A great source of fiber, pantothenic acid, vitamins B, C, E, and K, plus a number of minerals, avocados are also incredibly versatile and can be used for applications from breakfast to dessert. Though it gets a bad rap as a high fat food, they are healthy fats that reduce inflammation and aid in digestion.
Avocados are high in phytosterols, antioxidants, and omega-3 fatty acids, all of which are anti-inflammatories. Arthritis researchers are examining ways that avocado intake can help reduce the pain and inflammation associated with the disease. Avocados also support heart health with high amounts of oleic acid and omega-3 fatty acids.
Many are daunted by the process of peeling and eating an avocado. Here is a quick video that shows how to easily cut an avocado in half and remove the pit:
But what do you do with it after you’ve opened it up? You can use it to make spreads and dips, as well as replace butter in baking. Or just eat it whole, sprinkled with salt or drizzled with salad dressing. For an easy and healthy breakfast, try baked eggs with avocado. This is an incredibly affordable meal with plenty of protein and fiber. And at only $1.50 per serving, this is a much more affordable version of an upscale brunch. Feel free to customize the toppings, too! Add bacon bits or a drizzle of truffle oil to punch up the flavor.
Baked Eggs and Avocado
1 avocado, halved and pitted
Salt and pepper
1 tsp chopped garlic chives
Preheat the oven to 425 degrees. Use a spoon to remove flesh around the hole in the center of the avocado, just enough to make room for an egg.
Place the scooped avocado on the baking sheet to make a “stand” for the avocado so that it doesn’t roll during the baking process. Use the spoon to make an indentation that will balance the avocado. Carefully place each avocado into the “stand,” pushing it down gently so that the avocados stay.
Carefully crack an egg into the hole, being sure not to break the yolk. Sprinkle with salt and pepper. Bake for 15 minutes, or until the egg whites have set. Garnish with chives and serve with a crusty piece of bread to round out the meal.