Flat-Belly Breakfast: Avocado Egg Boat

avocadoeggboat.jpg
Photos by Molly Dunn
Cook an egg inside an avocado half for a delicious and healthy breakfast.
While flipping through the most recent Women's Health magazine, I came across recipes for a flat belly. Usually, I disregard these recipes because half the time they don't taste as good as they look and they usually aren't as easy to prepare as the magazine makes them out to be.

However, my eye stopped on the breakfast recipe with an avocado and an egg -- two ingredients I have never paired together. I absolutely love avocados and find every possible way to incorporate them into my meals.

Here's a great way to have a swimsuit-friendly breakfast that's full of healthy fats and tons of flavor.

First, halve and pit a large avocado. Use an avocado that is soft; hard ones won't soften enough when you cook them on the stove. You want to make sure that the hole in the avocado is large enough to hold the egg yolk.

Next, slice off the bottom of the avocado so that the hole is exposed to the skillet; you can keep a thin layer of avocado, just as long as it isn't too thick. I tried following the instructions from the magazine; however, the egg doesn't cook properly if the avocado is too thick; it separates the egg from the heat too much.

Once you have your avocado prepared, heat your skillet to medium heat, coat the pan with cooking spray, then place the avocado into the pan. Crack an egg into a bowl, then pour it into the avocado hole.

Cover the pan and cook the egg and avocado for two to five minutes, or until the egg is completely done.

avocadoboatcollage.jpg
First, prepare the avocado, then pour the egg into the avocado's hole, cover the pan and enjoy.

If the egg whites don't stay inside the avocado, that's fine, just make sure they get cooked completely. It won't be the prettiest presentation, but trust me, it will taste great.

As soon as the egg is cooked, place it on a plate, season with salt and cracked black pepper, and enjoy. The creaminess from the runny egg yolk with the warm, soft avocado is simply a wonderful combination, and it's healthy, too. In fact, people who eat avocados are actually slimmer and thinner than those who don't.

A study published by Nutrition Journal earlier this year says avocados help individuals maintain a lower body weight, BMI and waist circumference. Avocados are full of healthy fats and several nutrients, like fiber and vitamin E. Those who eat avocados on a regular basis actually weigh on average seven and a half pounds less than those who don't.

So, grab a couple of avocados from the grocery store, crack some eggs into them and start your day off right with a flat-belly, nutritious breakfast.

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14 comments
Mon Ica
Mon Ica

never had it like this but usually some avocado on the side with some egg.

Robish
Robish

Eggs and avocados are a great combination, although I prefer my eggs scrambled.  Top with cheese and avocados (and/or salsa), and you've got a little happiness on a plate.

doc.rky
doc.rky

BTW, that study was commissioned by the Hass Avocado Board. Conflict of interest? 

doc.rky
doc.rky

Did you even read the Nutrition Journal study? Avocado consumers tend to eat more vegetables - it's that not avocados are causative of the health effects. More likely it's the lowered meat consumption. 

renialusby
renialusby

OMG!! I too love avocados and am soo going to try this!

Linda Hardy
Linda Hardy

Now that I've heard from people that actually made it, I think I'll have to give it a try tomorrow. Thanks!

Linda Hardy
Linda Hardy

I have seen this baked too and have always wondered if anyone had actually tried it. It sounds very healthy, but not sure about the texture personally. I think for this, I would want my egg totally cooked.

Lakeya Washington
Lakeya Washington

I make these at home, didnt know they helped decrease belly fat, that's great!

Ruthie Hernandez
Ruthie Hernandez

It's delicious! Throw some fresh salsa (or cheese, I'm not a cheesy person but my roommate is and she said it a definite go) on it and it's a whole other ball game! :))

sarahhhhhhhhhhhh
sarahhhhhhhhhhhh

@doc.rky They are pretty healthy in their own right as well - and are delicious! 

http://edition.cnn.com/2007/HEALTH/diet.fitness/11/06/cl.healthful.foods/

4. Avocado

Misconception: I shouldn't eat avocados because they're high in fat.

Why they're good for you: A lot of attention centers on the fact that 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 recent 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 recently discovered benefit is that avocados help the body absorb phytochemicals from other foods. Researchers from Ohio State University recently 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. 

doc.rky
doc.rky

@sarahhhhhhhhhhhh Non sequitur - the point I am making is that the author cited a reference that did NOT come to the conclusion described. Or that the study is actually commissioned, and represents a potential conflict of interest. It's sloppy journalism. 

And a 2007 CNN human interest piece is not the most reliable scientific reference you can use. Just who are these OSU scientists? What did they do? Why is in salsa or salads? Why do you think this bolsters a defense for sloppy journalism?

neilquan
neilquan

Lets not take it too seriously. Its puff journalism not a case study for Scientific American. I would seriously doubt many people would take the comment of Avocado eaters being slimmer as gospel, nor do I think its really important to try to bash it too much. I'ts like being the one guy who criticizes somenes grammar and typos in a facebook post. Afterall its an article mostly about how to make an interesting dish. Let's not turn it into a big thing

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