28 Apr Recipe: Scrambled Eggs Avocado Toast
This Scrambled Eggs Avocado Toast Recipe is packed full of healthy essential fatty acids.
Essential fatty acids supply energy and help absorb fat-soluble vitamins and are required for numerous normal body functions. One such essential fatty acid is Omega-3. There are many health benefits of Omega-3 fatty acids. Research results indicate that Omega-3 EPA and DHA can help lower blood pressure and lower triglycerides (the fat in our blood that can lead to heart disease). Research also shows that Omega-3 fatty acids may help with conditions like rheumatoid arthritis, depression and inflammation in the body.
There are three main types of Omega-3 fatty acids, ALA, EPA and DHA and without getting too technical, basically our bodies cannot make ALA from scratch so we must get it from the foods we consume. When we have enough ALA, our clever bodies can then make EPA and DHA.
So, where can we get our Omega-3?
Well, we can ingest them in supplement form, but most suppliants are made from fish oils, which are off limits for vegetarians and vegans. They also come in the form of oils which are, let’s face it, a bit hard to swallow. But fear not, there are many wonderful comestibles that are excellent sources of Omega-3 fatty acids including flaxseeds, walnuts, sardines and salmon, as well as tofu and winter squash.
Another two good sources of Omega-3 are eggs and avocados. Avocados, once shunned due to their high calorie content, are now hailed as a superfood due to their many health benefits. Eggs too were once limited in diets due to their high cholesterol levels but are now considered an eggcellent (sorry, couldn’t help it) source of vitamin D and are the gold standard that other proteins are measured against as an egg’s six grams of protein are absorbed easily and efficiently used by the body. You can now get Omega-3 enriched eggs from hens fed on Omega-3 rich seeds.
Not only are eggs and avocados great suppliers of Omega-3, they pair wonderfully together in recipes and create a delicious mesh of flavours and contrasting textures. So, to get the recommended daily intake of 450 milligrams of Omega-3 a day, why not try this quick and easy meal that packs in a whopping 605 milligrams of Omega-3.
I originally found this dish on Lovin Dublin.
So, here is my very quick and simple…
Scrambled Eggs Avocado Toast Recipe
Prep Time:15 minutes
Cook time:10 minutes
Yield: 1 serving
- 1 teaspoon of olive oil / other frying oil
- 1 handful of cherry tomatoes
- Knob of butter (optional)
- 2 eggs
- 1 avocado
- Lemon juice
- Salt and pepper to taste
- Bread to serve – why not make my spelt and oat bread recipe?
Place a pan over a low heat and add the oil.
Add the cherry tomatoes to the pan, I like to keep the tomatoes whole, and fry for about five minutes.
Whilst the tomatoes are frying, whisk the two eggs in a jug and add a little salt and pepper. I also like to add vinegar or Tabasco sauce to my eggs at this stage.
Remove the tomatoes from the pan and keep warm.
If you want to add a little bit of butter to the pan to add some extra flavour to the eggs, then add it now and wait for it to gently melt.
Toast the bread.
Pour the eggs into the pan and leave them for about thirty seconds before stirring them with a wooden spoon or spatula.
Whilst the eggs are cooking smash up the avocado with a fork and squeeze over some lemon juice.
When the eggs look silky and still a bit wet take off the heat. They will still cook in the pan.
Top the toast with the scrambled eggs and avocado and place the tomatoes on the side.
Season with salt and pepper to taste.
Eat and enjoy, then sit back and feel smug that you have already surpassed your RDA of Omega-3 in a super healthy and tasty way.
So, what do you think of my Scrambled Eggs Avocado Toast Recipe? Did you try it out? Did you like it? What improvements would you make? Share a photo of your own attempt at this recipe or leave any feedback and comments below, I’d love to hear from you.
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