This recipe originally appeared at The Feel Good Foodies.
A breakfast high in fat and protein is the best way to start the day. This gives you long lasting energy, keeps you feeling full longer, and sets up your blood sugar to remain stable throughout the day. Healthy fats like the ones found in this recipe not only help to give us energy, keep us feeling full, and stabilize our blood sugar; they also feed our brain, lubricate our digestive tract, maintain our joints, soften our skin, and boost our metabolism. Good fats do you make you fat. Don’t fear the fat – just choose the good stuff and fill y’er boost!
The #1 type of fat to fear is rancid fat. This is fat that has gone bad, whether from exposure to oxygen, light, or too much heat. Therefore, when cooking fatty foods, it is very important to make sure you don’t heat it above what it can tolerate. Over-heated, rancid oils have the opposite effect of the glowing description above.
The olive oil used in this recipe is not to be heated above a medium heat, which is why I keep the oven to 325 degrees max. Avocado oil, grape seed oil, and coconut oil can be heated higher than this.
This simple recipe is fast, easy, and loaded with healthy fat, good protein, fiber, and antioxidants.
Avocados are known to help reduce cholesterol levels, reduce the risk of high blood pressure and stroke, assist in blood and bone health with its high levels of vitamin K, and its fats are also beneficial for nerve and brain health. I eat typically eat an avocado a day.
Eggs are considered a “perfect food” with their brain-boosting fats and satiating protein. These two together are a Dream Team of breakfast time (or anytime) awesomeness.
Avocado + Egg Bake
1 pastured egg
1 small tomato (or a handful of cherry tomatoes)
3 fresh basil leaves, thinly sliced
1 tbsp olive oil
1 tsp balsamic vinegar
1 tbsp goats cheese (optional) or fermented nut cheese
salt and pepper to taste
- Preheat oven to 325 degrees.
- Cut avocado in half, and remove the pit. Place it face up in the baking dish.
- Crack the egg into the whole of the avocado ( I put the whites in one, and the yolk in the other).
- Top with the rest of the ingredients (if using fermented nut cheese, add this only after baking and when ready to eat).
- Bake for about 15 mins, or until your egg is cooked to your liking.