I adore avocados and they’re so good for you. This recipe can be served as a side dish (one avocado is enough for two people, if served with a salad) or eat one whole avocado for breakfast or lunch. The choice is yours!
Serves 1 or 2
Preparation time: 5 minutes Cooking time: 15 minutes
1 ripe avocado
20g mild goats’ cheese (10g per half avocado)
2 small free-range eggs
sprinkling of chilli flakes
salt and pepper
Preheat oven to 180°C / 350°F / Gas Mark 4
1. Cut the avocado in two, removing the central stone. I remove the stone by stabbing it (very carefully!) with the pointed end of a sharp knife.
2. Break an egg into each hollowed-out centre of the avocado.
3. Top with grated goat’s cheese, chilli flakes and a little salt and pepper.
4. Place the avocado halves on a baking tray or ovenproof dish and bake for 15 minutes.
Serve on its own, or as a side dish, on top of a green leafy salad.
Avocado is technically a fruit although the mild-flavoured avocado is used as a vegetable. Native to central America and South Central Mexico, there are four main varieties: Hass (considered to be the best), which has a dark, knobbly skin; the pear-shaped, smooth-skinned Ettinger and Fuerte (of which a tiny, baby-sized variety is also available); and the more spherical Nabal.
Avocado is also sometimes known as a butter pear, because of its unctuous flesh, or as alligator pear because of the Hass variety’s textured skin. Highly nutritious, containing nearly 20 essential nutrients including fibre, vitamin E, B-vitamins, iron, potassium, niacin and folic acid, it’s also unique among fruits in that it contains oil – but most of it is the good, monosaturated type. Avocados also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, such as alpha and beta-carotene and lutein, in foods that are eaten with the fruit.
It’s important to replace saturated fats with unsaturated fats, because they’ve been shown to increase levels of “good cholesterol” (high-density lipoprotein, or HDL) and reduce any blockage in your arteries when combined with a healthy diet.
Foods that are high in unsaturated fat include:
- Oily fish, such as mackerel, salmon and tuna
- Nuts and seeds
- Sunflower, rapeseed and olive oil
Runny eggy! Grub-tastic!