I love experimenting with new ways to have my favorite things and this recipe has four of my favorite things (avocados, eggs, bacon and hot sauce)! I came across a recipe similar to this one when I was researching avocado recipes for work. As you may know, I am a fitness instructor and manager at a gym in Whistler, Canada. I live and breathe fitness and healthy eating, and I love it! I knew avocados where good for you and I wanted to share some health properties and creative recipes with our members. Here's one of the things I came up with and some of the facts I found..
Avocados are a super-awesome superfood. They are rich in vitamins and minerals. An avocado has 35% more potassium than a banana. They are also rich in B vitamins, vitamin K and vitamin E. B vitamins play important roles in your metabolism, energy levels and skin tone, while vitamin K plays a fundamental role bone growth. Vitamin E is great for the skin, prevent the oxidation of cholesterol and prevent conditions like retinopathy. Is it good for weight loss and weight maintenance? YUP. Many people are surprised that a food high in fat and calories would be considered good for weight loss. However research has shown that monounsaturated fatty acids are more likely to be used as slow burning energy than stored as body fat. They also make you feel more satisfied and full longer. It is important to feel satisfied as it releases good hormones in the body like dopamine and serotonin- AWESOME :)
Eggs and Bacon. Eggs are a great source of protein. Protein is essential for rebuilding muscle and maintaining stable blood sugar levels which reduces feelings of tiredness as well as hunger. Eggs are also a good source of choline. Choline helps regulate the brain, nervous system, and cardiovascular system. New research shows that, contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol. In fact, recent studies have shown that regular consumption of two eggs per day does not affect a person's lipid profile and may, in fact, improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol. Eggs are one of the only foods that contain naturally occurring vitamin D- a vitally important nutrient if you live anywhere that has winter or you spend a lot of time inside. Vitamin D= energy. And lastly eggs promote healthy hair and nails because of their high sulphur content and wide array of vitamins and minerals. Yes please.
And my words on Bacon: I eat a mostly paleo-diet (like a caveman). Most paleos LOVE bacon and red meat. I think it is tasty and I also think that fat does not make you fat, sugar, processed foods and carbs do. I find high quantities of red meat slow me down and make me sluggish. NOT INTERESTED in that. So I have them sparingly (once a month or so) and use them as flavor enhancers. They are awesome in this recipe but you could for go them if you don't think they're healthy or are vegetarian :)
Eggs in Avocado with Bacon
Cook time 30 mins | Serves 2| Source: White on Rice Couple
- 1 large* avocado
- 2 small eggs
- 2 slices of bacon, cooked then crumbled (for vegetarian omit bacon or use veggie bacon)
- sea salt & cracked black pepper
- Optional: hot sauce :) fresh chopped tomatoes, and/or salsa
To Bake follow directions 1- 10. For poached eggs in raw avocado see ** at bottom.
- To Bake: Pre-heat oven to 425 degrees.
- Crack both eggs in a medium bowl, careful to not puncture the yolks. Separate the whites from the yokes using a spoon and another bowl (this isn't vital but will make it taste way better!)
- Season the egg whites with salt and pepper.
- Deseed avocado by cutting in half and removing the seed. Usually the store bought avocados whole won't be big enough for one small egg. If the whole looks too small, scoop out a little at a time till it matches the amount of egg. It is better to error on the side of having too much room than not enough! *And very important to have a large avocado or you will end up scooping most of it out like I did my first try.
- Put each avocado half inside a medium baking dish, leaning against the edge of the dish so that the avocado doesn't tilt over. You need to keep the avocado from tilting so that the raw egg does not spill out. See photo above
- You can crack the egg directly in the avocado, but it might overflow and make a mess. So this technique will be useful: With a medium spoon, gently scoop out one of the yolks and place it into the hole of the avocado. Then continue spooning the egg whites into the avocado hole till it's almost full. Repeat for both avocado halves.
- Add salt and fresh cracked black pepper on top of the eggs, to taste.
- Gently place the baking dish in oven and bake for about 15 minutes. Baking time will vary depending on how much egg you have, how big your avocado is and how well you want your yolks cooked. One of my eggs cooked faster than the other so I had one cooked all the way through and one runny.
- While waiting for the eggs, cook the diced bacon til crispy.
- Take out your eggs! Sprinkle bacon on top (the more the better) AND hot sauce/salsa.
- Eat hot out of the avocado OR spread the avocado/egg onto cooked yams, lettuce or toast. Enjoy!
**To have avocados raw simply poach two eggs and scoop out enough room for egg. Put egg in whole and top with chopped bacon and HOT sauce or salsa :)
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