Breakfast has long been considered the most important meal of the day, but hectic morning routines can sometimes get in the way of starting the day with a wholesome meal. California avocados, in season now, are the perfect fruit and nourishing breakfast solution for any busy morning schedule.
According to the Dietary Guidelines for Americans 2010, eating a nutrient-dense breakfast can help with weight maintenance, calorie balance and improved nutrient intake. Nutrient-dense foods provide substantial amounts of vitamins, minerals and other nutrients, and relatively few calories. With nearly 20 vitamins, minerals and phytonutrients and 50 calories per serving, California avocados are a nutrition power house choice for breakfast.
In addition to helping the mind and body get started in the morning, studies show that breakfast eaters tend to have a higher intake of vitamins and minerals than breakfast skippers. You can eat good-for-you California avocados as part of a healthy breakfast any number of ways, from topping your eggs with creamy slices of the fruit to using it to replace saturated fat in breakfast breads, muffins and shakes. It’s also a delicious and creamy alternative to traditional breakfast spreads such as butter or cream cheese, with the added benefit of contributing “good” mono- and polyunsaturated fats, with no cholesterol or sodium.
Avocado Breakfast Muffins
Yields: 15 mini muffins
3⁄4 cup grape tomatoes, chopped
1 cup fresh spinach leaves, chopped
1ripe, fresh California avocado, seeded, peeled and diced
Salt, to taste Pepper, to taste
1⁄4 tsp. chipotle seasoning (optional)
2 large eggs
1⁄2 cup egg whites
1Tbsp. crumbled feta cheese
1 .Preheat oven to 350 degrees F.
2.Spray a standard-sized non-stick mini muffin tin with cooking spray.
3.In a medium-sized bowl, combine tomatoes, spinach, avocado, salt, pepper and optional chipotle seasoning.
4.Spoon two tablespoons of vegetable and avocado mixture into each mini muffin cup.
5.Beat eggs and egg whites together in a separate bowl.
6.Pour eggs over the vegetables until about a little more than three-quarters full.
7.Sprinkle egg muffin mixture with cheese.
8.Bake for about 20 minutes, or until eggs spring back to the touch.