Avocado: a remarkable fruit!
Disclaimer: I am an avocado addict. I love avocados and have loved them for many many years. I will happily eat an avocado a day for breakfast or chopped up in my lunch, so I might be a little biased when I say: Avocados are the best!
There are, however, many reasons that everyone should share my same love for avocados. Flavour-wise avocados will not blow you away, their flavour is delicate and mild, but this makes avocados versatile and a great addition to both savoury and sweet recipes! I will post a recipe soon using avocado in a dessert recipe – YUM!
Avocados are very nutritious, being high in mono-saturated fats, Vitamin E and soluble fibre, amongst other things. Even though mono-saturated fats are considered ‘good fats’ according to studies, this means that avocados are higher in calories than your average fruit or vegetable, but even a small portion will keep you full and satisfied after you have eaten. If you are following a strict calories controlled diet, I suggest that you ask your nutritionist or dietitian about avocados and how much you can include in your diet.
My favorite way of eating avocados is on toast. Some days if I don’t have much time to make breakfast, I will just mash some avocado on a piece of toast with some sea salt, et voila – breakfast is served.
Below is a quick, easy recipe that is nutritious, filling and delicious. I love making this at the weekend as a breakfast or brunch treat! I hope you enjoy this recipe as much as I do!
Notes and Substitutions:
- If you are vegan or do not wish to use eggs in the recipe:
- You can eliminate the egg and just use the avocado mash on top of toast – to make it extra decadent you can make a little tahini dressing to go on top of your avocado. Mix a tablespoon of tahini (sesame seed paste) with some water, olive oil and a good squeeze of lemon. Whisk until you have a smooth consistency and add a pinch of ground cumin to complete the topping, use this as an extra topping on your toast.
- Another thing I like to do is add some chopped cherry tomatoes on top of the toast or in the mixture. You can also take half a tomato and spread it onto your toasted bread before adding the avocado mash on top.
- You can also eliminate the egg and use the avocado mash as a dip. It is super quick and easy to make so it makes a great addition to any dinner party menu!
Serves 2 for breakfast
2 free range, organic eggs (poached)
2 thick slices of Maltese bread (or any other bread you want)
1 large ripe avocado (I prefer Hass avocados as they are normally perfectly creamy – they are the ones with the harder, dark green skin)
a good handful of coriander leaves and stalks, chopped finely
1/4 small purple onion, chopped finely
A few slices of fresh red chilli (use dried chilli flakes if you don’t have fresh)
Juice of 1 lemon (I used lemon in this recipe but you can substitute with lime)
1/2 teaspoon of sea salt
How to make your avo toast.
- Cut the avocado in half and scoop the inside into a bowl. Using a fork mash the avocado – I like to leave a few small chunks, it doesn’t have to be perfectly smooth.
- Once the avocado is mashed, mix in your chopped onion, chilli, coriander and sea salt and combine well.
- At this point start preparing your saucepan to poach your eggs. Add salt and a bit of vinegar to your water and wait for it to boil. Once it is boiling create a little vortex in your saucepan by stirring the water. Crack each egg individually and wait for them to cook to your liking. It takes about 4 minutes to cook the egg with a runny yolk.
- Lastly, toast your bread.
- Once eggs are cooked take them out and drain them well (I use a tea towel or paper towel for this).
- Assemble your avocado toast. Start with spooning some of the avocado mixture onto each slice and top with the poached egg. Top with a few coriander leaves and a sprinkle of paprika.
- Sit and enjoy!
Disclaimer: The information and content on this article is intended to be of general informational use. It is not intended to constitute medical advice, medical diagnosis, or medical treatment. and must never be used as such. The content is not a substitute for qualified medical advise. You should always consult your doctor or other health care professional before making any changes in your diet, exercise pattern or lifestyle. We (the author and VeggyMalta) accept no responsibility or liability whatsoever for any injury, loss or damage in any shape or form incurred in part or in whole, as a direct or in-direct result of any use or reliance upon the information and material provided here. The author or the website cannot be held liable for any information on this article.
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