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Eggs and avocados are my two favorite superfoods that offer a lot of health benefits. Continue reading to learn why eggs and avocados should regularly be on your plate as well.
Avocados And Their Health Benefits
Avocados are among my favorite fruits. You heard right; avocados aren’t vegetables but fruits! What makes the avocado one of my favorite fruits is their fat content. In comparison, most other fruits have a high carbohydrate content due to fructose (fruit sugar), which I try to consume only in limited quantities.
In a previous article, I wrote about the benefits of avocado oil, which has a lot of nutrients. But as with most refined oils, some nutrients get destroyed during the manufacturing process. The good news is, you can get all those nutrients by eating raw avocados.
Avocados have a very low glycemic index (GI) but are rich in healthy fat, fiber, vitamins, and minerals. As you may know, certain vitamins are fat-soluble.
That means the body can only absorb them with fat. Thanks to the fat in the avocado, Vitamins A and E of the avocado can be quickly absorbed. That also makes the avocado a great addition to other food that has such as essential nutrients as carotenoids or fat-soluble vitamins.
|Nutrients (per 150 g)||Amount|
|Carbohydrates (Net)||12.80g (2.75g)|
|Dietary Fiber (DV)||10.05g (40%)|
|Fat – Total||21.99g|
|Pantothenic acid||42% DV|
|Vitamin K||35% DV|
|Vitamin B6||23% DV|
|Vitamin C||20% DV|
|Vitamin E||21% DV|
How To Prepare An Avocado
Preparing an avocado is easy, just cut it in half, remove the seed with a knife and use a spoon to eat the creamy flesh. You can add some salt if you prefer. Besides eating the plain avocado, my favorite way to eat an avocado is to add mayonnaise. Just make sure it’s made with healthy oil. My personal favorite is the one from Chosen Food*, which is made from avocado oil. You can’t beat that combination!
My second favorite option is to make guacamole, by squashing two avocados and mixing them with lime juice, salt, and pepper. There are tons of great guacamole recipes out there, and I used to add diced onions, diced tomatoes, and more herbs but have since decided to stick to a simpler recipe.
Check out Danielle Walker’s book “Against All Grain: Meals Made Simple”* for an incredible guacamole recipe and more.
For breakfast, I often slice half an avocado and enjoy it together with 4-5 eggs, some smoked salmon and a cup of coffee.
Where To Buy Avocados
You can find (organic) avocados pretty much in any major supermarket. We usually buy them at Whole Foods Market or Costco. When you pick avocados, make sure they are not bruised. We prefer to let them ripe at home another day or two instead of buying them when they are already soft to the touch.
If you like guacamole but don’t want to spend time making it, Costco sells organic, ready-to-eat guacamole in individually wrapped bags. We bought them a lot in the past, but unfortunately, they contain onions, and my stomach is no friend of them.
I never had avocado until I moved to the United States, but I tried to convince my Austrian family to start eating avocados. Unfortunately, the avocados we have bought in Austria so far suck, to be blunt.
If you have never tried avocados before, I encourage you to give them a shot as they may become your favorite fruit too! For more information on the benefits of avocados check out whfoods.com.
Eggs And Cholesterol
Eggs used to get a bad rep because of their cholesterol, which was thought to increase blood cholesterol levels. Today we know, that there is no scientific evidence to suggest that dietary cholesterol is associated with increased risk for coronary heart disease (CHD).
One large egg has 6.3 g of protein, 5.0 g of fat and only 0.4 g of carbs. It’s an excellent source of vitamins (Vitamin A, Riboflavin, Vitamin B12, Folate, Pantothenic Acid and Choline) and minerals (Iron and Phosphorus).
*DV indicates the daily value. More information about nutritional data of eggs is available here.
How To Prepare Eggs
In our family, we eat eggs almost every day for breakfast and sometimes in the evening too. I usually eat five eggs for breakfast and have been doing that for over a year. Needless to say, I have healthy blood cholesterol levels. I usually enjoy my eggs sunny-side up, but we sometimes make an egg casserole that would last almost all week.
For a great recipe, check out Danielle Walker’s new book “Celebrations.*” The good thing about eggs is that you can prepare them in so many different ways and with a variety of side dishes.
When we started having eggs for breakfast, our primary concern was that we would grow sick of them quickly. But after more than a year, both my wife and I are looking forward to our eggs in the morning.
Recommended Eggs And Where To Buy Them
We used to buy organic eggs from Costco but have since switched to pasture-raised eggs from Vital Farms and here is why. You can get them at Amazon* and at Whole Foods.
Avocado Oil Mayo – The Best Way To Combine Avocados And Eggs
If you like mayonnaise, you will love avocado oil mayo from Chosen Foods. It’s another staple in our house that we eat almost every day.
We discovered Chosen Foods when I grew sick of making Paleo mayonnaise myself, and we were looking for healthy alternatives. You would think that finding a mayo that doesn’t contain any sugar, artificial ingredients but is made with healthy oils is easy. It turned out that there are only a handful of brands that fit that bill.
We discovered Chosen Food’s mayonnaise at Costco and it has become a staple in our house. Isabella likes to add mayonnaise to virtually any meal and why wouldn’t she?
Mayonnaise consists mostly of egg yolk, one of the most nutrient-dense foods on the planet (and no, dietary cholesterol still doesn’t raise blood cholesterol) and avocado oil. It doesn’t get much healthier than that, once you have looked past the myth that fat makes you fat.
Chosen Foods uses 100% non-gmo ingredients, a touch of organic honey instead of refined sugar and rosemary extract as a natural antioxidant to preserve freshness. Our delicious mayonnaise tastes just like your childhood favorite, but is clean label and paleo diets approve. Health nuts, rejoice!
Avocado Oil, Cage-Free Egg Yolks, Filtered Water, Organic-Cage-Free Whole Eggs, Organic Distilled White Vinegar, Organic Honey, Organic Mustard (Organic Mustard Seed, Distilled Organic Vinegar, Organic Spices), Salt, Organic Rosemary Extract.
Eggs And Avocados
Eggs and avocados are among the most nutrient-dense foods out there. Eggs, despite the bad rep they got in the past, offer a ton of health benefits. The egg white is full of protein, and the egg yolk is an excellent source of fat and nutrients. So don’t hesitate to have an egg in the morning…or five!
Avocados are an incredible source of healthy fat, and they contain a lot of vitamins and other essential nutrients. My favorite breakfast combo consists of four eggs, sunny-side-up, with sliced avocado, smoked salmon and a cup of coffee. For me, there is no better way to start the day. Try it out!