Breakfast has long been considered the most important meal of the day. But hectic morning routines can sometimes get in the way of a wholesome meal. Avocados are the breakfast superfood solution for busy morning schedules.
According to the Dietary Guidelines for Americans 2010, eating a nutrient-dense breakfast can help with weight maintenance and improve nutrient intake.
Most of all, nutrient-dense foods provide substantial amounts of vitamins, minerals and other nutrients, and relatively few calories.
Because avocados contain nearly 20 vitamins, minerals and phytonutrients and 50 calories per serving (1⁄5 of a medium avocado), they’re a great choice for breakfast.
In addition, they help the mind and body get started in the morning. Studies show breakfast eaters have a higher intake of vitamins and minerals than breakfast skippers.
Avocados can be added to breakfast in a number of ways, from topping eggs with avocado slices to using it to replace saturated fat in breakfast breads, muffins and shakes.
It’s also a great alternative to traditional breakfast spreads such as butter or cream cheese, with the added benefit of contributing “good” mono- and polyunsaturated fats, with no cholesterol or sodium.
Registered dietitian Bonnie Taub-Dix, MA, RDN, CDN partnered with the California Avocado Commission to create this breakfast dish:
Eggs-Traordinary Avocado Breakfast Muffins
Yields: 15 mini muffins
- 3⁄4 cup grape tomatoes, chopped
- 1 cup fresh spinach leaves, chopped
- 1 ripe, fresh California avocado, seeded, peeled and diced
- Salt, to taste
- Pepper, to taste 1⁄4 tsp. chipotle seasoning (optional)
- 2 large eggs
- 1⁄2 cup egg whites
- 1 Tbsp. crumbled feta cheese
- Preheat oven to 350 degrees F.
- Spray a standard-sized non-stick mini muffin tin with cooking spray.
- Next, in a medium-sized bowl, combine tomatoes, spinach, avocado, salt, pepper and optional chipotle seasoning.
- Spoon two tablespoons of vegetable and avocado mixture into each mini muffin cup.
- Beat eggs and egg whites together in a separate bowl.
- Pour eggs over the vegetables until about a little more than three-quarters full.
- Sprinkle egg muffin mixture with cheese.
- Bake for about 20 minutes, or until eggs spring back to the touch.
Nutrition Information Per Serving: Calories 90; Total Fat 7 g (Sat 1.5g,Trans 0g, Poly 1g, Mono 4 g); Cholesterol 75 mg; Sodium 140 mg; Potassium 270 mg; Total Carbohydrates 4 g; Dietary Fiber 2 g; Total Sugars <1 g; Protein 4 g