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Say ‘I Love You, Mom’ With the Perfect Breakfast
(And a lot of hugs and kisses!)
Rise and Shine with Avocado Nutrition
Nothing says breakfast better than avocados and eggs. This dynamic duo provides essential nutrients to help power up the brain and body, while ensuring a delicious meal for the entire family.
Introducing Lutein
Lutein is a dietary carotenoid that accumulates in the eyes and brain and is related to cognitive function in both young and older adults.
Research suggests that…
- This beneficial nutrient is absorbed in higher quantities from certain foods, especially fat-containing foods such as avocados and eggs.
- Lutein may help maintain eye health as we age.
Nutrition Fact:
Avocados contain 136 micrograms of lutein per 50g serving.
Nutrition Fact:
One large egg provides 255 micrograms of lutein.
Make Every Bite Count with a Nutrient-Dense Breakfast
Nutrient-dense foods contain vitamins, minerals, and other important substances for positive health effects, and contain little or no added sugars, refined starches, solid fat, and sodium. Nutrient-dense foods include fruits, such as avocado, vegetables, whole grains, low-fat milk products, seafood, lean meats, eggs, beans, nuts, and seeds.
One-third of a medium avocado (50 grams) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy, nutrient-dense food choice.
Mom Deserves the Best
Add this easy Sweet Potato Avocado Toast with Eggs to your menu.
Bonus: Sweet potatoes are packed with vitamin A, which helps support eye health.
MAKE THIS RECIPE
IN 6 EASY STEPS
Step 1: Slice sweet potato into 1/3-inch slices and place on the parchment-lined baking sheet. Drizzle each slice with olive oil and gently toss to evenly coat both sides of each slice. Season with salt and pepper to taste.
Step 2: Bake at 400 degrees for 15 minutes. Turn each slice halfway through and bake until edges are just turning golden brown. Remove from oven, set aside.
Step 3: Scramble eggs, season to taste, and cook for 3-5 minutes, stirring frequently with a spatula, until cooked through and fluffy.
Step 4: Thinly slice each avocado half and gently flatten each half with the side of the knife to fan out the slices. Squeeze ½ Tbsp. lemon juice over each sliced avocado half.
Step 5: Place the baked slices of sweet potato on a plate and divide the scrambled eggs evenly over the top of each.
Step 6: Place one sliced avocado half on top of each. Garnish with fresh cilantro leaves, and a sprinkle of chili flakes (optional) and toasted black sesame seeds (optional).
SET THE SCENE
Time to set up the table and spoil Mom with a great meal!
Happy Mother’s Day!
MORE RECIPE INSPIRATION
Deviled Eggs
with Avocado
Avocado Eggs Benedict with Avocado “Butter” Sauce
Avocado-Baked Eggs in Roasted Tomatoes
Avocado, Sundried Tomato, and Artichoke Frittata
Are You a Health Professional?
Encourage your clients to fuel the day with avocado and eggs.
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Explore the Latest Research
In a clinical study of 40 healthy, older adults, researchers found that people who consumed one avocado per day for six months had higher blood and eye lutein levels compared to when they started the study. The avocado group also had improvements in cognition as measured by improvement in working memory.
Additionally, as macular pigment density increased, working memory and efficiency of approaching a problem also improved. The Avocado Nutrition Center funded the study.
Although conclusions drawn from a single study cannot be generalized to all populations, the research suggests a dietary intervention with avocados to increase neural lutein may be a useful dietary strategy for cognitive health.
