Rich in monounsaturated fats, the humble avocado is a veritable powerhouse of nutritional goodness! Full of fibre, antioxidants, and potassium (which helps with blood pressure control and heart health), avocados make a quick and nutritious snack at all hours of the day, but avo in a breakfast dish really shines!
Below, we’ve pulled together our favourite 3 avocado breakkie recipes:
Avocado Bacon & Eggs
1 medium avocado
2 medium eggs
1 rasher of bacon, cooked and crumbled
1 tbsp low fat cheese
Pinch of salt
Step 1. Preheat the oven to 220 degrees C.
Step 2. Halve the avocado, removing the seed, and scoop out some of the insides to accommodate the eggs. Place the avocado halves in a muffin pan to keep them stable.
Step 3. Crack the eggs and pour the whites & yolk into the hollowed part of the avocado half.
Step 4. Add the bacon, cheese and salt.
Step 5. Cook for 12-14 minutes until the egg has been cooked through to your preference.
Step 6. Optional garnishes: chilli flakes, lemon juice or sriracha sauce.
Avocado & Smoked Salmon Toast
Rye, wholegrain or wholewheat bread
1 Hass avocado
Half a packet smoked salmon slices (ideally salt reduced)
¼ red Spanish onion, sliced
Syep 1. Toast the bread to your personal preference.
Step 2. Cut the avocado in half, and spread one half on each slice of toast.
Step 3. Layer the salmon slices over the avocado.
Step 4. Slice the onion into smaller portions and arrange on top of the salmon.
Step 5. Optional; garnish with chopped chives, chilli flakes, Dukkah spice mix or cracked black pepper and a squeeze of lemon juice.
Avocado and Chocolate Muffins
Avocados are so often only eaten as a savoury dish; but their amazing health benefits can make any potentially guilt-inducing sweet recipe a little less naughty.
1 small avocado, mashed well
2 cups all purpose flour (ideally whole wheat)
¼ cup Stevia (sugar substitute)
½ cup cocoa powder
1 tsp baking soda
½ tsp salt
1 cup skim milk
1 small tub of plain Greek yoghurt
¼ cup coconut oil
1 tsp vanilla
¼ cup chocolate chips for garnish (optional)
Step 1. Preheat oven to 165 degrees C. Lightly grease a medium muffin tin with cooking spray.
Step 2. Combine dry ingredients in a large mixing bowl.
Step 3. In a smaller bowl, mash avocado and add in the yoghurt, whisking together.
Step 4. Combine the milk, oil and vanilla with the avocado mixture, whisking well.
Step 5. Pour the liquid into the flour blend and mix until well combined.
Step 6. Spoon into the muffin pan (sprinkle with choc chips if desired) and pop into the oven.
Step 7. Bake for approximately 35 minutes, or until the end of a skewer comes out clean. The muffins should have a springy texture to them when touched.
Step 8. Cool on wire racks before carefully turning them out of the muffin pan.
Annette W – Seeing Me Project