Avocado-Baked Eggs Reduce Inflammation And Waistline

This fabulous Avocado-Baked Eggs breakfast recipe probably contains what would usually be found on a “trite breakfast plate”, but definitely in a new way.

I am not talking about boiled eggs or scrambled eggs or toasted eggs or eggs with whatever you name it… I am talking about avocado-baked eggs!

And the recipe itself is as simple as it sounds: all you have to do is bake an egg in the avocado flesh.

You will find this recipe not only an ingenious way to embark amazing protein, good fats, and nutrients into your diet, but also an excellent way to keep your stomach fuller longer.

What makes this recipe so healthy and wealthy?

1. Avocado

The avocado fruit boosts your digestion because it is really high in fiber. This dietary fiber helps maintain a healthy digestive tract and reduce your risk of colon cancer. It is also considered a natural detoxifier.

The fiber in the avocado promotes regularity of function, which helps eliminate toxins and waste from your colon. In turn, this detoxification helps regulate the immune system and moderates inflammation.

The avocado is also great for your heart health. The natural plant sterol, namely beta-sitosterol, helps maintain healthy cholesterol levels which keep your heart happily ticking. Avocados are packed full of healthy monounsaturated fats that help prevent heart disease and certain types of cancers. Avocados also contain magnesium, fiber, potassium, vitamin E, and folic acid.

All of these in one single fruit make a great way to refresh your breakfast and keep it simple and healthy!

2. Eggs

‘Good old’ eggs are also full of nutrients good for your heart. The vitamin D found in eggs promotes bone health, and prevents osteoporosis and rickets (a condition that affects bone development in children). Eggs are rich in protein, vitamin A (which improves vision), vitamin B2 (which aids digestion), vitamin B12 (which helps produce red blood cells), and vitamin E (which helps reduce your risk of cancer). They are filling too, which keeps you fuller longer than other food.

3. Turmeric

Turmeric has a peppery, warm and bitter flavor and a mild fragrance slightly reminiscent of orange and ginger, and while it is best known as one of the ingredients used to make curry, it also gives ballpark mustard its bright yellow color.

Turmeric (Curcuma longa) has been found to help prevent and alleviate these conditions:

– Alzheimer’s disease: extracts of turmeric contain a number of natural agents that block the formation of beta-amyloid, the substance responsible for the plaques that slowly obstruct cerebral function in Alzheimer’s disease.
– Arthritis: Turmeric contains more than two dozen anti-inflammatory compounds, including 6 different COX-2-inhibitors (the COX-2 enzyme promotes pain, swelling and inflammation; inhibitors selectively block that enzyme).
Cancer: curcumin and/or turmeric are effective in prevention and/or treatment of colon cancer, mammary cancer, prostate cancer, esophageal cancer, and oral cancer. The effectiveness of the herb against these cancers compares favorably with that reported for pharmaceuticals.

4. Cayenne pepper

Cayenne pepper is more than just a tasty spice. In fact, it has been used for a variety of ailments including: delirium, heartburn, tremors, gout, paralysis, fever, dyspepsia, flatulence, sore throat, atonic dyspepsia, hemorrhoids, menorrhagia in women, nausea, tonsillitis, scarlet fever and diphtheria. Cayenne is also an anti- agent and may even help relive allergies.

Scientists at the Laval University in Quebec found that participants who took cayenne pepper for breakfast were found to have less appetite, leading to less caloric intake throughout the day. Cayenne is also a great metabolic-booster, aiding the body in burning excess amounts of fats.

Put the above superfoods together, and you have got a filling, nutritious breakfast.

Avocado-Baked Eggs Recipe

• 1 avocado
• 2 eggs
• salt and pepper to taste
• turmeric to taste
• cayenne pepper to taste
• paprika to taste


• Preheat oven to 425°F (218°C).
• Slice the avocado in half and remove the seed
• Spoon out some of the avocado flesh to make room for the egg, and press avocado into baking sheet to give it a flat bottom and prevent it from falling over.
• Crack one egg in each half of avocado and add salt and pepper (and any other toppings of your choice like turmeric, cayenne pepper and paprika)
• Put the baking sheet with avocado halves into oven and cook until your eggs are done to your liking.

Sources and references:
P.C. Agarwal, Usha Dev, Baleshwar Singh, Indra Rani, Dinesh Chand, R.K. Khetarpal. Seed-borne fungi identified from exotic pepper (Capsicum spp.) germplasm samples introduced during 1976–2005. PGR Newsletter – Bioversity. issue. 149, pp.39-42.
Urashima M, Segawa T, Okazaki M, Kurihara M, Wada Y, Ida H. Randomized trial of vitamin D supplementation to prevent seasonal influenza A in schoolchildren. Am J Clin Nutr. 2010 May;91(5):1255-60. doi: 10.3945/ajcn.2009.29094. Epub 2010 Mar 10.