EGG AND AVOCADO TOAST- CLEAN EATING

This is so simple, it is almost ridiculous to post as a recipe but it is so good and healthy I can't resist.

For years, eggs and avocados have often been criticized for high cholesterol (eggs) and high fat (avocado); however, they are two foods that have amazing health benefits and should be incorporated in your diet.

EGGS
Eggs contain a variety of substances that promote good health. Choline, a nutrient that is critical to brain function, is one example. Eggs are one of the richest food sources of choline. Eggs are also being studied because they contain lutein and zeaxanthin, antioxidants that may keep eyes healthy and ward off the leading cause of blindness, macular degeneration.

The Journal of Nutrition suggests that we look at the egg as a whole package: Eggs are inexpensive, contain the highest-quality protein on the planet and are loaded with small amounts of vital nutrients, including: folate, riboflavin, selenium, B12, and choline. At 75 calories apiece, eggs are also a nutrient-dense food that makes a smart and low-calorie contribution to any menu. (Callahan "5 Foods That Should Have a Place in Your Diet" www.cnn.com/health)

Make sure that you always eat pastured organic eggs. Organic eggs are higher in vital nutrients when compared to non-organic eggs. Non-organic eggs are produced from chickens that are exposed to inhumane conditions, therefore pumped full of antibiotics.

AVOCADOS
Avocados are rich in monounsaturated fat, the heart-healthy kind. Yet scientists are now more interested in the active compounds in avocados that might help prevent cancer. One study found that those compounds can inhibit the growth of prostate cancer cells in the laboratory. While conducting the study, these researchers found avocados are loaded with a variety of antioxidants, including familiar disease-fighting compounds such as lutein, beta-carotene, and vitamin E.

Another benefit is that avocados help the body absorb phytochemicals from other foods. Researchers from Ohio State University reported that pairing avocados with salsa or salad allows for better absorption of antioxidants in those foods. The lycopene in tomatoes or the beta-carotene in carrots may be better absorbed if there's a slice or two of avocado in the bowl. Scientists suspect that the fat content of avocados helps the body absorb these antioxidants. (Callahan "5 Foods That Should Have a Place in Your Diet" www.cnn.com/health)


This is a perfect meal for breakfast, lunch, dinner or a snack.


EGG AND AVOCADO TOAST- CLEAN EATING
Adapted from Rachael Ray
Serves 1

1 egg, beaten with a splash of water
1/4 avocado

1 slice whole wheat bread

Heat a small nonstick skillet over medium heat. Add a little oil to pan. Add  the beaten egg; season with salt and pepper and scramble. I like to scramble my eggs with a rubber spatula. I pull the edge of the egg towards the middle of the pan (from all sides of the pan) and let the runny uncooked egg roll into the area you just pulled egg away from. Continue to cook the egg by repeating the process of pulling the egg to the center of pan until done.

In a small bowl, mash the avocado with a fork and season with salt and pepper (add a little Tabasco if you like heat) and spread on toast. Top with the scrambled egg.

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