By Crystal Kiseka
Breakfast is often referred to as the most important meal of the day, and for good reason. After hours of fasting during
sleep, breakfast provides the body with the essential nutrients and energy needed to kickstart metabolism and fuel the brain for
the day ahead. A nutritious breakfast sets a positive tone for making healthy choices throughout the day and supports overall
well-being.
Skipping breakfast can lead to fatigue, impaired concentration, and a higher likelihood of overeating later in the day. One healthy and satisfying breakfast option is a combination of avocado, toast, and scrambled eggs. This meal offers a perfect balance of essential nutrients: Avocado is a nutrient-dense fruit, rich in heart-healthy monounsaturated fats, which have been shown to reduce bad cholesterol levels and lower the risk of heart disease. It is also packed with fiber, which aids in digestion and promotes a feeling of fullness. Additionally, avocados are a great source of vitamins and minerals, including potassium, which helps regulate blood pressure, and vitamin E, a powerful antioxidant that supports skin health.
Eggs, on the other hand, are a owerhouse of high-quality protein, containing all nine essential amino acids that the body needs
for growth and repair. They are also rich in vitamins B2 (riboflavin) and B12, which are crucial for energy production and brain
function.
Eggs provide vitamin D, which plays a key role in bone health, by helping the body absorb calcium. Combined with whole-grain
toast, which adds complex carbohydrates and dietary fiber, this breakfast provides sustained energy and helps stabilize blood
sugar levels throughout the day.
INGREDIENTS
– 1 ripe avocado, sliced
– 2 large eggs
– 2 slices of whole-grain bread
– 1 tablespoon of milk (optional or creamier scrambled eggs)
– 1 tablespoon of butter or olive oil
Garlic Powder
Salt and pepper
to taste Optional: A sprinkle of red
pepper flakes, sesame seeds orfresh
herbs (like parsley or chives) for garnish
INSTRUCTIONS
- Prepare the Toast:
Begin by toasting the slices of whole-grain bread in a toaster until they are golden brown and crisp. Once the bread is toasted,
set it aside on a plate. - Prepare the Scrambled Eggs:
Crack the eggs into a bowl, add a little garlic powder and whisk them together. If you prefer creamier scrambled eggs, add a tablespoon of milk and whisk until fully incorporated. Heat a non-stick skillet over medium heat and add the butter or olive oil. Once the butter has melted or the oil is heated, pour in the eggs.
Stir the eggs gently with a spatula, folding them over themselves as they cook. This technique ensures soft, fluffy scrambled eggs. Cook the eggs until they are just set but still slightly creamy. Be careful not to overcook, as this can make the eggs dry. Season the scrambled eggs with a pinch of salt and pepper to taste. - Assemble the Meal:
Place the toasted bread on a plate and arrange the avocado slices evenly on top of each slice. Slicing the avocado instead of mashing it provides a pleasant texture contrast with the creamy eggs and crunchy toast. Spoon the scrambled eggs over the avocado-topped toast or vice-versa as preferred. - Garnish and Serve:
For an extra burst of flavour and colour, sprinkle some red pepper flakes, sesame seeds or freshly chopped herbs like parsley
or chives over the eggs.
Serve the dish immediately
The author is a Nutrionist and entrepreneur
