CLEAN EATING RECIPE:
Baked Avocado Egg
Before we start cooking a yummy Baked Avocado Egg, I want to talk a little bit about healthy fats. The role of fat in our diet is still largely misunderstood by many.
According to the 2010 Dietary Guidelines for Americans (the most current available at the time I wrote this), adults should get 20% to 35% of their calories from fat. BUT, not just any fat…you want to focus on healthy fats.
So, what are “healthy” fats? Unsaturated fat is the healthy kind because it contains essential Omega-3 and Omega-6 fatty acids. These Omegas are essential because our body doesn’t make them, so we have to get them from food. They have many benefits, including lowering cholesterol, blood pressure and triglycerides, fighting inflammation, and controlling blood clotting.
Eat seeds and nuts, vegetable and olive oils, avocados, and some fish (salmon, sardines, albacore tuna) to get your quota of healthy fats. I seriously can’t get enough avocados. If I’m not smashing one on some whole grain toast or making some healthy guacamole, I’m eating a baked avocado egg. So, let’s get cooking!
Oh, and make sure your egg education is updated! They are NOT bad for us—All About Eggs (The Truth!)
- 1 large organic avocado (cut in half, pitted)
- 2 small eggs
- sea salt and pepper (to taste)
- seasoning of your choice (I love the hard-to-find Tajin or fajita seasoning)
- Preheat your oven to 425 degrees F.
- If you don't have a small ovenproof dish that will hold the avocados upright, slice off a tiny bit of each round side, so they will sit flat in your baking dish.
- Place the avocados, flesh side up, in a baking dish.
- Depending upon the size of your eggs, scoop out just enough of the avocado to make sure the entire small egg fits inside the hole. Crack egg into avocado hole and season with salt, pepper and your seasoning of choice.
- Bake for 15-18 minutes, until the egg has fully set.
- If you're doing the 21 Day Fix, you'll want to make sure your 1/2 avocado would fit into the blue container if mashed.
- If you're doing PiYo, you can sacrifice one of your orange containers for more blue (avocado).
