Mindful Content: Quick & Easy No. 10

A speedy breakfast medley of crushed avocado on toast, Greek salad and cheese omelette

By Marcus Coates, @homeinpalma, 1st January 2021

The Winter holidays can quickly turn into a time of excess eating if left unchecked - this can leave you bloated and sluggish at a time when you should be getting you’re A-game on. A quick fix to all the Winter excess is to start the day with a light but energy-filled breakfast that will keep you performing all through the morning.

And this dish is super-quick. In fact, if this takes you more than fifteen minutes to prepare, I’ll eat my socks! But, in case you’re still not convinced, as to why to make this breakfast, I’ll reel off a couple of facts:

Avocado has the following nutrients:

• Vitamin K: 26%

• Folate: 20%

• Potassium: 14% (more than a banana!)

• Vitamin B5: 14%

• Vitamin B6: 13%

• Vitamin e: 10%

Kelly Sikkema - Unsplash

Avocado is also loaded with heart-healthy monounsaturated fatty acids and loaded with fibre. Avocado is also known to lower cholesterol and reduce blood triglycerides by up to 20%. For a detailed article on avocado benefits and step by step guide on how to cut one in half, read this Healthline article.

And then there are the eggs: high in protein, full of omega-3, good cholesterol, 40% of your daily vitamin D and 25% of your selenium requirements.

What about tomatoes? I hear you say. Well, they are full of the antioxidant lycopene and are known to reduce heart disease and cancer.

And if all of the above still doesn’t convince you, then maybe this will. This breakfast tastes excellent when washed down with a nice cup of tea.

Ingredients (per person)

• 1 x ripe avocado

• 2 x slices of brown bread

• 1 x ripe tomato

• 1 x small cucumber

• 2 x eggs

• Some white cheese

• Dash of paprika

• Dash of virgin olive oil

• Dash of balsamic vinegar

Method

First, wash and roughly chop a cucumber and a tomato, then chuck them in a bowl and crumble in some white fetta cheese. Pour over the olive oil and balsamic. That’s part one done!

Next, crack your eggs into a bowl, and whisk. Then place a frying pan on the heat and pour in a little olive oil. Once hot, add your egg mix and move around the pan a little until the mixture firms up. Crumble a little feta over the top and fold the omelette over and remove from the heat. That’s part two out of the way.

For the final prep, slice an avocado down the middle and remove the large stone from the middle. After that, place your bread into the toaster and toast. Once toasted, scoop out the avocado with a spoon or fork and smear over the toast and sprinkle with paprika.

Serving

Place the avocado toast on the plate, then add the Greek salad and the omelette mix on the remaining part of the dish: just like in the picture at the top of the article!

Wimber Cancho - Unsplash

Enjoy your day. And Happy New Year 😁

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