Most decent restaurants nowadays have a "healthy" option as part of their breakfast menu. Usually it's muesli (loaded with sugar by the way) and yoghurt. If you're lucky they will throw some fruit salad into the mix but more often than not it's pretty average. Sure, you get the odd exception but generally health breakfasts everywhere are generic and disappointing.
So, while having a business breafast last week at a place called Deano's (previously Nino's) in Newlands, I was pleasantly surprised to find that their version of a health breakfast was actually a cooked one. Two poached eggs, avocado and fresh tomato on toasted rye. Avo and egg sounded a bit strange to me but I gave it a go. And I'm glad I did. The combination worked really well. So well, in fact, that it has become a regular breakfast that I knock up at home. The ATE sandwich I call it. (See what I did there? Because it's Avocado, Tomato and Egg! Get it? Also, it spells the word ATE. Bloody clever...)
It is a killer way to start the day. Protein from the eggs, healthy fats (monounsaturated), vitamin K and antioxidants from the avo and tomatoes which everyone knows are healthy. What's that, you didn't know? Well, not to bore you but tomatoes contain the highest levels of Lycopene of all fruits and vegetables. Lycopene helps prevent cancer. So...you eat this sandwich, you don't get cancer. Basically.
Okay, stuff you'll need to make two ATE sandwiches:
- 4 organic eggs
- One avocado
- One tomato, sliced
- Two slices of toasted rye/sourdough bread
What to do:
1. To poach your eggs listen carefully and do exactly what I tell you. Bring some water in a pot to the boil. Reduce heat to a gentle simmer. Pour in a shot of white wine vinegar. Break eggs one at a time into a shallow dish or teacup. Gently lower eggs into water. Cook for exactly 3 minutes. 3 minutes. Not 3 and-a-half minutes, not 3 minutes and 10 seconds. 3 minutes.
2. Meanwhile, remove stone from avo and use a taspoon to scoop out pieces. This make the avo look cool and is way easier.
3. Lay your avo and tomato on the toast and top with two poached eggs per piece of bread. Season generously with cracked black pepper and sea salt. (I add some freshly chopped chilli, but that's me.)
Aaah, the ATE sandwich. It's good. You know you want it. Have it. Tomorrow.
That looks really good - but isn't avo fattening?
Aaah, Hellie (can I call you Hellie?), that is a good question.
There are loads of people more qualified than me to answer this but I will broadly lay it out for you. Eating fat helps you lose weight if it is the right AMOUNT and the right TYPE.
Your body needs monounsaturated fats as opposed to trans fats. Trans fats are the baddies. We don't like them.
So, rather than cut out fats look for healthy omega-3 fats found in almonds, flaxseed, salmon, olive oil and, yes, avo's.
Jeez, that was long-winded. The short answer is: yes, avocado is full of fats, but in a good way. Does that make sense?
If you wantto read more just Google something like: "Good fats in a diet" or "Good fats vs. bad fats". There is a whole lot of information on this...
Aw sweet (Hellie) thanks Jamie that pretty much cleared it up. Where's your blog today?
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