One of the healthiest activities I’ve ever tried is joining a team wellness challenge at work. The program awarded points for various good health habits, like trying a new type of exercise. Or having a healthy breakfast within 2 hours of waking up. I was determined to get that one “breakfast” point each day, so I needed to create a meal I could enjoy and make quickly. From this, I created my superfood egg.
I had a few personal requirements for this breakfast. First, I needed protein to keep me satisfied through the morning in order to resist the constant supply of donuts, cookies and other impulse foods in the break room. Second, I wanted some veggies to give a boost of plant-powered vitamins. And lastly, I wanted to use avocado to provide a rich source of healthy fat, particularly omega-3 fatty acids, the kind we all should be increasing in our diets.
I start with a little olive oil in a small pan, heat, add diced tomato and cook for a minute until it starts to break down slightly.
Sprinkle in a little salt and Italian seasoning then add chopped fresh spinach.
Note: The spinach requires very little cooking time, maybe 20-30 seconds before it starts to wilt. At this point I make a little space in the pan, and crack an egg into that space.
As we know, there are different ways to cook an egg, thankfully, for those who like variety. If I want sunny side up, I allow the egg to fry for a minute and then place a lid over the pan for an additional minute or two until the egg white is completely set.
Over easy is a little faster, I just fry one side, flip, and fry the other for about a minute per side. The heat level determines how quickly the yolk cooks so if I’m in the mood for a really runny yolk I turn down the heat a little.
The last cooking method is scrambled. It’s the least visually appealing but I find it’s the fastest. Scrambling can be accomplished in just the space of the pan, but I typically mix the egg with veggies, almost like making stir fry.
I don’t cook the avocado for this, instead, I chop it up and place it in a bowl and when the egg/veggie mixture is done I simply place that in the bowl – next to or on top of the avocado.
It all works! And then, basically, I have a morning bowl meal that I can carry with me.
Delicious, nutritious and portable!
- 1 TB olive oil
- 1 Roma tomato diced
- 1 cup fresh spinach roughly chopped
- ¼ tsp Italian seasoning
- 1 egg
- ½ avocado diced
- Salt to taste
- In a small pan, heat oil on medium heat until hot. Add tomato and a little salt, cook and stir for about a minute until the tomato begins to break down. Add Italian seasoning, some salt and the spinach. Stir and cook until spinach begins to wilt, about 30 seconds.
- Make a space in the pan for the egg. Add a little more oil if the pan seems dry, then crack in the egg. Cook egg according to your preference: scrambled, over easy, etc. Add salt to taste.
- Place diced avocado in a bowl or plate and add the cooked egg mixture.
Nutrition values are estimates only, using online calculators. Please verify using your own data.
This Superfood Egg is calling your name! Need something else? Another delicious breakfast idea here!