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.
What makes these eggs a Superfood?
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.
How to make Superfood eggs
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 teaspoon 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.