Avocado Egg Toast: How to make the perfect healthy breakfast

The phrase “a healthy breakfast is the most important meal of the day” may seem cliché. But its importance in kick starting our day with vitality cannot be overstated.

Introduction

Picture this: you’ve been fasting throughout the night, and come morning, your body craves sustenance to fuel both your brain and body for the day ahead. That’s where breakfast swoops in as the superhero meal, offering a much-needed energy boost and setting the tone for a healthy lifestyle.

WHY BREAKFAST MATTERS :

In fact, here are the reasons why Breakfast matters:

• Jump starts our Metabolism: Breakfast revs up your metabolism, signaling your body to start burning calories, aiding in weight management.
• Enhances Cognitive Function: A morning meal replenishes glucose levels in the brain, improving concentration, memory, and overall cognitive performance.
• Provides Essential Nutrients: A well-balanced breakfast ensures the intake of vital nutrients, setting the foundation for a day of healthy eating.

WHAT MAKES A PERFECT BREAKFAST :

The ideal healthy breakfast is a harmonious blend of nutrients, encompassing proteins, carbohydrates, healthy fats, and fiber.

• Proteins: Proteins are the building blocks of life, essential for muscle repair and growth. In fact, including protein in your breakfast helps keep you full and satisfied for longer periods, curbing mid-morning cravings. Since, you can opt for sources like eggs, Greek yogurt, cottage cheese, or nuts.
• Carbohydrates: Carbs serve as the body’s primary energy source. In addition, it’s important to know that complex carbohydrates, found in whole grains, fruits, and vegetables, provide sustained energy throughout the morning. So, oatmeal, whole-grain bread, and fruits like berries are excellent choices.
• Healthy Fats: Contrary to popular belief, fats are crucial for a balanced diet. In fact, healthy fats, like those found in avocados, nuts, seeds, and olive oil, aid in nutrient absorption and help maintain satiety.
• Fiber: Fiber plays a pivotal role in digestion and maintaining stable blood sugar levels. In fact, it contributes to a feeling of fullness and supports a healthy gut. Foods high in fiber, such as whole grains, fruits, vegetables, and seeds, are integral to a perfect breakfast.

EXAMPLES OF A PERFECT BREAKFAST:

There are plenty of combinations that make a perfect healthy breakfast for the body and mind. Here are some examples:

• Greek Yogurt Parfait: A combination of Greek yogurt, fresh berries, a sprinkle of nuts, and a drizzle of honey creates a balanced breakfast rich in protein, antioxidants, and healthy fats.
• Oatmeal with Fruit and Nuts: A bowl of oats topped with sliced fruits like bananas or berries, along with a handful of nuts or seeds, offers a fiber-rich, hearty breakfast.

MY PERFECT BREAKFAST: AVOCADO TOAST WITH SCRAMBLED EGG!

Among the plethora of healthy breakfast options, one dish that never fails to satisfy both taste buds and nutritional needs is avocado toast with scrambled eggs. Here’s an easy yet delicious recipe that I hope you’ll enjoy:

Ingredients:

• Ripe avocado
• Egg
• Whole-grain bread (sourdough or multigrain)
• Lemon juice
• Red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Begin by toasting the whole-grain bread to your preferred level of crispiness.
2. Scramble the eggs in a pan with a dash of salt and pepper.
3. Meanwhile, halve the avocado, remove the pit, and scoop the flesh into a bowl.
4. Mash the avocado with a fork and add a dash of lemon juice, a pinch of salt and pepper, and red pepper flakes if desired. Mix well.
5. Once the toast is ready, spread the mashed avocado generously on top.
6. Top the avocado with the scrambled eggs.
7. Garnish with additional toppings like cherry tomatoes, a drizzle of olive oil or additional toppings of choice for more flavor and nutrients.

Conclusion

A perfect healthy breakfast is not just a meal; it’s a gateway to a healthier lifestyle. By starting your day with a nutrient-packed breakfast like avocado egg toast or other balanced options, you lay the basis for sustained energy, improved focus, and overall well-being.

So, keep in mind, for your 2024 resolutions trying to start a balanced diet with healthy eating habits for your and your family.

Until next time, take care and be happy!

Hannah.