Friday, April 8, 2011

Happy Avocado Breakfast Sandwich

Here's a little breakfast sandwich that'll take you 15 minute or less to make... and I guarantee it'll taste much better than any Mickey D's or Jimmy D's warmed up piece of garbage.

But before I get to the sandwich deliciousness, I need to give you the ingredients you'll need for my Magic Avaoado Spread. Pretty simple:
* 1 ripe avocado (If they're soft, they're ripe.)
* 1 Tbsp mayo made with olive oil
* 1/2 tsp basil (I buy the squeezey tubes in the herb aisle, produce section, at Meijer. They keep longer than boxed herbs.)
* OPTIONAL: dash of salt and lemon pepper


* 1 egg or 1/4 cup egg beaters (add a splash of milk to the egg if using real eggs)
* 2 slices Applegate Farms uncured turkey bacon (they sell it at Sawall's for $3.99), or any other turkey bacon (but it won't be as gooo-oooood...)
* 100% Whole Wheat hamburger bun (or substitute whole grain bread... and English muffin might be a bit small)
* 1/4 cup mushrooms, sliced thin
* 1/4 tsp dill
* dash of salt
* 1 Tbsp of olive oil
* 1 Tbsp Magic Avocado Spread


* Heat up a pan. Sautee mushrooms in the olive oil.
* While the mushrooms cook, beat the egg with the dill, salt, and milk (if you're not using Egg Beaters).
* You can also whip up the Magic Avocado Spread while the mushroom cook. Just open up that avocado, get the pit out, and dump the flesh in an airtight container. Add the mayo and basil, and stir rapidly. Add a dash of salt and lemon pepper for added fresh taste.
* Add the egg mixture to the mushrooms.
* Toast the bun/bread/whatever.
* Cook the bacon. You can use another pan, or do what I did and dump the eggs into a bowl and use the same one. It'll still take you 15 minutes or less if you're managing your time! =)
* Spread the avocado spread on your bun- add the eggs and bacon, and enjoy!


* low-calorie
* fat-free
* cholesterol-free
* low in sodium
* phytochemicals that help safeguard against cancer
* about 20% of your daily recommendation of selenium (antioxidant) and 1/3 daily rec for copper
* source of potassium, riboflavin, niacin, and vitamin D
* retain their nutrients when cooked!

Mushrooms are often overlooked as a food powerhouse- I don't know if it's because it's a fungus? Regardless, mushrooms are so easy to cook and add nutrient punch to almost any meal.

As for the avocado spread... stop using things like ranch or plain mayo that don't do much for you. I know avocados are high in calories and fat. Avocado is full of good and healthy fat, as well as fiber to keep you feeling full. I'm not asking you to eat an entire avocado- just a spoonful. And pairing the avocado with other fruits and vegetables will actually help you absorb the nutrients from those other foods better!

until later...

"As a child my family's menu consisted of two choices: take it or leave it." ~Buddy Hackett

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