Super Healthy Breakfast Sandwich plus 3 Fabulous Facts About Avocados

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Avocado is never missing from my fridge. No matter how uninspired I feel one day, if I have an avocado, I know I will be able to put together a delicious meal. In salads, on toast, as a dip, on top of curries and stews, in raw desserts, as a sauce for veggie burgers, in smoothies, with eggs, or just as it is, simple, with sea salt and lemon, avocado is among my favorite ingredients. Creamy, dense, and unctuous, this fruit is a real powerhouse when it comes to nutrients, and has incredible benefits for our health, although some people tend to avoid it given its fat content.

Egg-and-Avocado-Sandwich

Unless you are on a strict diet, you shouldn’t be scared by the fat in avocado. This one is actually loaded with special nutrients, has no cholesterol, and it’s low in saturated fat. Moreover, the fat in avocado is rich in oleic acid, which is a monounsaturated fatty acid belonging to omega-9 class, responsible for lowering the bad cholesterol.

Avocado-Egg-Sandwhich-with-Sprouts

Everyone should get used to having avocado at least three days a week. It is inexpensive, versatile in food combinations, and it’s worth eating more because of its amazing properties:

  1. Amazing Anti-Inflammatory Benefits

Along with vitamins, minerals, and fiber, avocado contain nutrients like phytosterols, a very diverse range of carotenoid antioxidants and omega-3 fatty acids, which are involved in preventing tissue inflammation. These help prevent and reduce the pains associated with arthritis (which common foods like milk, sugar, wheat, or corn worsen).

  1. Incredible Weight-Loss Properties

Especially when it comes from a food that contains about 80 percent fat! This is because the monounsaturated fats in avocado serve as slow-burning energy for our body, rather than being stored as body fat. They also give us the sensation of satiety for a long time, and offer nutritional support (vitamins, minerals, and antioxidants) for our bodies to have an easier time going through a diet or exercise stress.

  1. Natural Anti-Aging Effects
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Eaten or used in cosmetic potions and masks, avocado helps us stay younger and makes our skin glow. Its fats maintain good moisture levels and reduce skin redness, while its antioxidants (especially vitamins C and E) protect our skin from wrinkles and maintain its elasticity and firmness by stimulating the production of collagen. I include it in my favorite face mask, along with other ingredients like clay, lemon, and egg yolk, and I find it amazing.

Healthy fats are just what our bodies need in the morning, so an easy sandwich with avocado and egg is a great way to start the day. Healthy fats help us to utilize vitamins like A, D, and K, regulate hormone production, and slow down nutrient absorption, so you will feel satiated for a long time.

Avocado-Sandwich

4.0 from 1 reviews
Super Healthy Breakfast Sandwich
 
Prep time
Cook time
Total time
 
A light and creamy breakfast sandwich, packed with healthy fats, vitamins, and minerals that will keep you feeling satiated throughout the day.
Author:
Recipe type: Sandwich
Cuisine: Vegetarian
Serves: 2
Ingredients
  • 4 small (or 2 big) ripe avocados, peeled
  • 2 free-range organic eggs
  • ½ small red onion, cut in thin rings
  • ½ cup radish sprouts (or any available sprouts)
  • 1 tsp extra-virgin olive oil
  • 1 pinch sea salt
  • 1 bunch fresh parsley, finely chopped
  • 1 lime, juice only
  • Freshly ground black pepper
  • 2 whole wheat buns, to assemble
Instructions
  1. Place parsley, sprouts and onion rings in a bowl, add olive oil and lime juice and toss to combine. Season with salt and pepper.
  2. Prepare the eggs in a non-stick frying pan.
  3. Cut the avocados in halves, remove the stones and cut in thin slices.
  4. Cut the buns in halves and top with sliced avocados and parsley salad.
  5. Add the fried egg close with the bun top.
  6. Serve right away or pack the sandwich to go.
Notes

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14 Comments
  • Amy @ Thoroughly Nourished Life
    February 18, 2015

    This breakfast sandwich is exactly what I would like after a big weekend run! I love avocados – they are a super food in every way! I love the drippy egg yolk here and the piled high slices of creamy avocado. This breakfast would be a great start to the day for sure 🙂

    • Ana
      February 19, 2015

      Hi Amy, this is my favorite breakfast after workout too, it’s packed with complete proteins, minerals and healthy fats! 🙂

  • Sonja
    February 19, 2015

    Hi Ana, have been following your lovely space for a little while & love it, have a question for you regarding the face mask – clay? Where do I buy clay? Also do you have a recipe for the mask? I mean egg yolk is self explanatory, but the amount of avocado, lemon juice, etc, can you help me out please? I did try it yesterday, without the clay and it felt so very nice, I have a little problematic skin, some say I have rosacea, but I am not sure and I do not want to go on antibiotics, if……..would appreciate your response, thank you, Sonja

    • Ana
      February 19, 2015

      Hi Sonja, I use half of a very ripe avocado mashed with a fork or in a food processor, one egg yolk, 1 tbsp clay, 1 tsp (just a few drops) lemon juice and filtered water until I obtain a a rich and creamy texture. I love this mask especially in wintertime, it really nourishes the skin, I’m sure you’ll love it too! You can buy clay on Amazon, just search for cosmetic clay.

  • Thalia @ butter and brioche
    February 20, 2015

    I am obsessed with how delicious these breakfast sandwiches look.. and your incredible photography of them. Pinned!

    • Ana
      February 23, 2015

      Thank you Thalia! 🙂

  • Teffy @ Teffy's Perks
    February 20, 2015

    I’m the same, I always have an arsenal of avocado in my kitchen, and when I don’t I feel like there is something missing! It’s so addictively creamy and versatile, I even use it in my face masks!

    My favourite way is definitely to eat it though.. and it loves to be paired with eggs. This looks delicious!

    {Teffy’s Perks} X

    • Ana
      February 23, 2015

      Thank you Teffy! I like avocado face masks too, they’re soooo nourishing! Congrats for your website, I’m definitely gonna try your natural beauty tips 😉

  • kristie {birch and wild}
    February 22, 2015

    Avocado is a star in my kitchen! It is so delicious with eggs, so this is my kind of breakfast sandwich. Gorgeous photos here!

    • Ana
      February 23, 2015

      Thank you, dear Kristie! 🙂

  • Aysegul
    February 24, 2015

    Ahh avocado.. I am such a huge fan as well. And this sandwich looks yummy!
    Love reading all the great facts about it as well..
    Thanks for sharing.

    • Ana
      February 25, 2015

      Thank you, Aysegul! 🙂

  • Beth Walsh
    March 18, 2016

    Hmmm…no sprouts in the fridge, but everything else and cabbage. Also have garbanzo beans. Time for an experiment ;-))) or 2.

    • Ana
      March 18, 2016

      Yesss, I love the avo-garbanzo combination. With a splash of tahini-lemon – delicious!

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