Have a healthy breakfast or a rich breakfast? “That’s the dilemma.” Well, we give you the solution with this egg and avocado sandwich recipe. We bring you this incredible proposal to liven up your mornings and provide you with a healthy diet, a very original way of combining avocado, egg and bread that will make you suck your fingers.
If it is about tasting, this proposal brings them to you. The texture of the whole grains contained in the bread give it a firm consistency at the first bite. Then, the creaminess of the avocado and cheese, the humidity of the egg, the freshness of the tomato and the sparkle of the dressings will awaken your senses.
This healthy sandwich will provide you with an adequate combination of carbohydrates, proteins, vegetables and fruits that provide you with everything you need to start the day with… a good foot!
Ingredients to make Avocado Egg Sandwich:
- 2 slices of whole wheat bread
- 1 slice of white cheese or Mozzarella
- 1 ripe tomato
- ½ avocado
- 1 egg
- 1 pinch of salt
- 1 pinch of pepper
- 1 jet of olive oil
How to make Avocado Egg Sandwich:
Before preparing the work table to make some delicious breakfast sandwiches, the first thing is to cook the egg.
Place a splash of extra virgin olive oil in a pan, preferably non-stick, which should be exclusively for cooking, otherwise it loses nutrients, and prepare the grilled egg over medium-low heat, so the white curdles and the yolk remains. Slightly liquid. Placing a lid on the pan makes the process easier.
If you prefer you can also make this rich avocado sandwich with:
- Spicy fried eggs
- Microwave fried eggs
- Fried eggs with caramelized onions
Tip: You can replace olive oil with soybean oil, sunflower oil or any other vegetable oil.
With the egg ready we can get all the ingredients ready on the table. Then, chop and wash the foods that require it. To assemble the sandwich, take a slice of whole wheat bread and top with a slice of white cheese.
For this healthy sandwich we have decided to use whole wheat bread, but if you prefer you can use any other type of bread of your choice.
Then place the sliced tomato on the bed of bread and cheese. If you want, you can season the tomato beforehand with a pinch of pepper, salt and basil. Place the avocado strips at will on the tomatoes.
All these fresh ingredients are the ideal complement to make sandwiches for breakfast, but if you want you can always add extras to taste. Finally place the egg that we have cooked previously on top of all the fresh ingredients. Sprinkle with black pepper and salt at will.
Black pepper can be powdered or seeded. However, in seed it is more fragrant. If you don’t have a grinder to grind it, place the seeds in a mortar. You can also crush them with a spoon or even a stone, placing the seeds inside a cloth. Top with another slice of whole wheat bread, the avocado and egg sandwich… its ready!
And… Voila! These types of healthy sandwiches, like the Avocado Egg Sandwich, are simply delicious and… Very nutritious. Ideal to start the day with energy and positivity. The egg gives the bread some moisture, which makes it more palatable. To accompany, you can prepare a mango and oatmeal smoothie
Some properties and nutrients of the recipe
Whole meal bread : the carbohydrate group is represented by whole meal bread, providing: iron, protein, calcium, fiber, potassium, iodine, zinc, carbohydrates, magnesium, sodium, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, phosphorus, vegetables.
Fresh Ingredients – In the fruits avocado stands out with vitamins C, B and D, beta-carotene and healthy fats. In vegetables, the tomato is among the ideal foods for diets due to its low caloric content and incredible nutritional qualities: iron, proteins, calcium, fiber, potassium, iodine, zinc, carbohydrates, magnesium, sodium, vitamin A, vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin B7, vitamin B9, vitamin B12, vitamin C, vitamin D, vitamin E, vitamin K, phosphorus, fat and sugar.
Egg and dairy: in the protein group, the egg has all the essential amino acids for the body. Meanwhile, cheese contains proteins similar to those found in red meat, which help in the formation, repair and maintenance of body tissues. In addition, both proteins have other essential nutrients for the optimal functioning of the body.
