Toast with egg and avocado, a golden and healthy combination

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In this blog you can read how to make this delicious lunch or breakfast including the nutritional values. And why avocado and eggs are a perfect combination.

In terms of taste, avocado, and eggs are also really delicious together. Especially on a crispy toasted sandwich. With this tasty dish, you also get a healthy dose of fats and minerals. Now you may think help fat, but your body also needs fats. Jennifer, who made this dish. Can you tell me more about it? Jennifer coaches people to a healthier lifestyle in terms of nutrition, exercise, sleep, and stress. And also occasionally shares healthy and tasty recipes on LeukRecepten including the nutritional values to inspire people and show that healthy and nutritious food can certainly be tasty. Also, check her website Senang Gezond for more information about a healthier lifestyle or if you are looking for a plan of action for a healthier life. Jennifer: eggs mainly contain protein, fat, and hardly any carbohydrates. The fats are mainly unsaturated fats (good fats) and only a small part of saturated fats (wrong fats). Saturated fat increases cholesterol, which slightly increases the risk of cardiovascular disease. Therefore, it is recommended to eat a maximum of 2 to 3 eggs per week. Eggs are also rich in vitamins A, D, and B12. Vitamin A is important for growth in children and ensures the proper functioning of the immune system. Vitamin D is needed for firm bones and teeth and vitamin B12 is necessary for the proper functioning of our nervous system. Eggs can be prepared in various ways such as baking, cooking, or poaching.

TIP: Did you know that you can also cook eggs very easily in the air fryer? I always cook the eggs half-soft in 9 to 10 minutes at 160 degrees.

Recipe wholemeal sandwich with avocado and egg


1 wholemeal



1 egg Half avocado Pepper


Optional: grated cheese


Cook the egg as you like, 3 to 4 minutes for a soft boiled egg, 5 to 6 minutes for a semi-soft boiled egg, 8 minutes for a hard-boiled egg. Toast the sandwich in a grill pan or toasted iron sandwich. Cut the avocado in half, unscrewing the halves. By leaving the pit in one-half, you can keep it in the fridge for a while. Spoon out the other half and cut it into pieces. Peel the egg and spread it over the avocado. Season with pepper, salt, and grated cheese.

Nutritional values (without grated cheese):

Kcal: 331 Fat: 23 grams Saturated fat: 3 grams Protein: 12 grams Carbohydrates: 14 grams

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