Source: tuttodiabete.it

Presentation

A nutritious recipe, consisting of a first course, second course or single dish prepared with eggs, avocado, wholemeal bread, salt, pepper, extra virgin olive oil, chilli pepper

Ingredients

Large eggs:  2 (≈ 100 g / 3.5 oz)

Avocado:  1 medium (≈ 200 g whole / ≈ 150 g flesh / 5.3 oz edible portion)

Whole wheat bread, toasted:  2 slices (≈ 60 g / 2.1 oz)

Salt:  2 g (0.07 oz / ≈ ⅓ teaspoon)

Ground black pepper:  2 g (0.07 oz / ≈ ¾ teaspoon)

Extra-virgin olive oil:  1 tablespoon (15 ml / 0.5 fl oz)

Crushed chili pepper:  2 g (0.07 oz / ≈ 1 teaspoon)

Method

Bring a small saucepan of water to a boil over high heat and place a medium bowl of ice water next to the stove.

Gently lower the eggs into the boiling water with a spoon

Reduce the heat as needed to maintain a steady simmer.

Simmer, stirring gently occasionally, for 7 minutes.

Transfer the eggs to the ice bath

Let it rest for 2 minutes.

Drain the eggs and set aside.

Place the avocado halves, cut side down, on a cutting board. Slice each half lengthwise into slices about 1 cm thick. Use the palm of your hand to gently press each half down and to the side to flatten and fan out the slices.

Carefully transfer the avocado slices in a fan pattern onto the toast, placing half of the avocado on each slice of toast.

Sprinkle with 1 g of salt and pepper each.

Gently beat and roll the eggs on a cutting board, pressing lightly to break the shells.

Peel the eggs, discarding the shells

Cut each egg lengthwise into quarters.

Place an egg cut into quarters on each slice of avocado toast.

Sprinkle with 1 g of salt and pepper.

Season with oil and sprinkle with crushed chilli.

Allergens

Avocados: possible reactivity in case of mite and latex allergy

Extra virgin olive oil: unusual allergy; intolerance not described

Bread: cereals containing gluten included in EU Regulation 1169/2011

Pepper (green, pink, black, grey, white): possible cross-reactivity in case of spice intolerance

Chili pepper: possible cross-reactivity in case of intolerance to spices

Egg: included among the allergens in EU Regulation 1169/2011

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Avocado: provides minerals, vitamins including E and C which supports the immune system and unsaturated fatty acids favorable to the functioning of the cardiovascular system by counteracting bad cholesterol and arterial hypertension. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression. Especially if consumed with the peel, it provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Wholemeal bread: source of fiber that supports the intestinal microbiota, improves intestinal transit and provides B vitamins and minerals that strengthen the immune system; also suitable for kidney patients. Cereals stimulate the synthesis of serotonin which counteracts depression and promotes good mood

Pepper (green, pink, black, gray, white): contains piperine, a powerful antioxidant; it improves insulin sensitivity by reducing cholesterol levels and activating metabolism. Recommended for people with cardiovascular problems.

Chili pepper: rich in vitamin C, the antioxidant par excellence that fights free radicals and supports the immune system, reduces blood cholesterol indexes and hinders its formation on the arteries. It contains vitamins A, D and E and is very effective in activating the venous and capillary circulation. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Salt: essential for the balance of body fluids and for the transmission of nerve impulses, it is however to be consumed respecting the limit of 5 g per day according to the indications of the WHO so as not to promote arterial hypertension and consequent increase in the risk of cardio-cerebrovascular diseases starting from myocardial infarction and cerebral stroke; to be limited as much as possible in the case of nephropathy.

Egg: source of Vitamin E that protects the immune system from harmful fatty acids. Rich in Vitamin D that fights mood disorders

Safety / Intended use

Product that can also be used in the case of:

• Anorexia – Weight Loss
• Constipation

Not recommended in case of:

• Nausea – vomiting
• Constipation with meteorism
• Diarrhea
• Xerostomia (dry mouth)
• Dysphagia (problems chewing and swallowing)
• Mucositis (inflammation and injury of the oral cavity)