A little while back, I saw a picture on Pinterest of an egg baked in an avocado half and was instantly intrigued. Dr. Mark Hyman also posted it on Facebook. This interesting idea reminded me of the “egg in a hat” that I make for my kids for breakfast sometimes, where an egg is cooked in the center of a slice of bread. From what I can tell, Reddit user fungz0r first posted this recipe, and it’s been circulating around the internet ever since.
Since making Miso “Butter” last week served with Roasted Asparagus and a Poached Egg, I’ve been thinking of other ways to use this umami filled sauce for breakfast. With a single ripe avocado that needed to be used up, I had the perfect opportunity to try this simple idea of baking an egg inside an avocado half, and try some Miso Butter on top. Aubrey from I Talk to Food came up with a few clever tricks when she made this dish – she sliced off a bit of the avocado bottom so it would sit flat on the baking sheet, and she scooped out some of the avocado center to make more room for the egg. I served this to two of my boys for breakfast the other day and I managed to steal a bite. This is as good as it looks. In fact, one of my boys said it was one of the best breakfasts he’s ever had.
Last week, I joined a new weekly food blogging group that will feature a different Power Food each week based on the book Power Foods: 150 delicious recipes with 38 Healthiest Ingredients from the editors of Martha Stewart’s Whole Living Magazine. Power Foods are foods that are outstanding in the amounts of vitamins, minerals, phytonutrients, essential fatty acids, fiber and more, that help fight disease and promote good health.
We will be working our way through each of these 38 Power Foods that are divided into four sections – vegetables, fruits, grains and legumes, nuts and seeds, and then eggs, yogurt and fish. I’m looking forward to learning about each of these power foods and why they’re so good for us.
This week’s Power Food is Avocado. So, why are Avocado’s considered a Power Food? Not only are avocados a good source of fiber (about 13 grams in a whole avocado), potassium (more per gram than bananas), and vitamins C, K, folate, B5 and B6, but avocados are full of heart-healthy monounsaturated fat, and only 2 grams of saturated fat.
Interestingly, when fresh avocado or avocado oil is eaten with foods containing lycopene (e.g., tomatoes, pink grapefruit, watermelon) and beta-carotene (e.g. carrots, leafy green vegetables), absorption of these antioxidants increases significantly, between 200-400%. Avocados also contain carotenoids and fats called phytosterols that provide anti-inflammatory benefits.
So, power up your breakfast with this Baked Avocado and Egg with Miso “Butter” or add avocados to your green salad with carrots and tomatoes next time. You can also try an Avocado and Grapefruit Salad.
Baked Avocado and Egg with Miso “Butter” Recipe
- 1 California avocado
- 2 eggs
- Miso "Butter"
- Japanese Chili Pepper Ichimi Togarashi, for garnish
Preheat oven to 425 degrees.
Cut avocado in half and remove pit. Scoop out a little of the avocado to make a bigger hole to hold the egg as it may not all fit depending on the size of the egg. Slice a little piece off the bottom of the avocado so it sits flat on a small baking tray (lined with foil).
Break an egg into each half of the avocado.
Bake for 8-10 minutes for soft boiled egg consistency or longer if you like a firmer egg.
Remove from oven and drizzle some Miso "Butter" on top. Sprinkle with Japanese Chili Pepper, if desired.
I simply baked this in a toaster oven.
WebMD: 8 Healthy Facts About Avocados
The World’s Healthiest Foods: Avocados
Power Foods: 150 Delicious recipes with the 38 healthiest ingredients
This post has been linked up to Tidy Mom’s I’m Lovin’ It Party and Cookin Canuck’s and Dine & Dish’s Wake Up Breakfast with California Avocados