‍Curried Eggs with Avocado

‍ ‍SNACK – CURRIED EGGS WITH AVOCADO

PREP: 5 min

COOK: 5 min

TOTAL: 10 min

SERVES: 2

INGREDIENTS

• 1 slice multigrain bread (or sourdough)

• 4 large eggs

• 2 tsp curry powder

• 1 medium avocado

• 2 tsp Dijon mustard

• 4 small leaves lettuce, raw

METHOD

1.     Boil the eggs until completely hard, then peel and mash them.

2.     Add the avocado, curry powder and Dijon mustard to the eggs. Mix and mash thoroughly.

3.     Spread the curried egg mix over the bread roll and top with lettuce before closing to serve.

NUTRITION INFORMATION

ENERGY: 357 kcal (1492 kJ)

PROTEIN: 17.3 g

TOTAL CARBS:  14.8 g

SUGARS: 2.8 g

FIBRE: 5.9 g

TOTAL FAT: 25.6 g

SATURATED FAT: 6.2 g

SODIUM: 298 mg

CALCIUM: 94 mg

IRON: 2.7 mg

DELIGHTFUL “DID-YOU-KNOWS”

Egg – Nature’s Perfect Protein

*       An excellent source of protein, fat-soluble vitamins (A, D, E, K), choline, and antioxidants lutein and zeaxanthin.

*       A high-quality protein, meaning eggs contain all 9 essential amino acids in ideal proportions. This protein is more easily digested and used by the body to build muscle. It also promotes satiety, keeping you fuller for longer.

*       Fat-soluble vitamins are essential for maintaining many metabolic functions including bone, eye, immune, and digestive health.

*       Choline promotes brain development and neuroplasticity for healthy ageing, nervous system function, and liver and fat metabolism.

*       Lutein and zeaxanthin protect against age-related macular degeneration, blue light damage, and generally supports long-term eye health.

Avocado – The Green Butter Substitute

*       An excellent and highly concentrated source of monounsaturated fats, particularly oleic acid, which supports heart health and helps to raise HDL “good” cholesterol and lower LDL “bad” cholesterol.

*       Contains more potassium than the average banana which helps to regulate blood pressure, neural transmissions, and phytonutrients to reduce inflammation.

*       Rich in dietary fibres which supports bowel health, promotes satiety and appetite control, and blood sugar regulation.

*       Loaded with antioxidants such as Vitamin E, carotenoids (lutein, zeaxanthin), and polyphenols which supports eye and skin health.

Curry Powder – Punchy Benefits

*       Often contains spices like turmeric, cumin, and coriander that provide antioxidant compounds to help protect cells from damage and reduce inflammation.

*       Ingredients such as cumin and coriander may help stimulate digestive enzymes, improving digestion and reducing bloating.

*       Enhances flavour of cooking without added salt or unneeded energy.