• Cristina Montoya, RD

Easy Feta Baked Avocado Egg Inspired by the MedDiet Challenge

Updated: Feb 26



Does the New Year inspire you to reconsider your personal health goals or start a new habit altogether? You are not alone; a survey by Ipsos for Urban Plates showed that eating healthier and being more active were the top New Years' resolutions in America. That's a lot of pressure for us, especially when we face competing priorities with family, school, and devious inflammatory conditions. So, what does a baked avocado egg recipe have to do with our resolutions?


This year, Oldways -a non-for profit organization dedicated to inspiring people to embrace and enjoy heritage diets, such as the Mediterranean Diet-, initiated a challenge called "Make Every Day Mediterranean" to promote the benefits of this healthful and delicious lifestyle. I began to follow the meal plan, and the effect on my energy and pain levels has been extremely positive. This challenge inspired the Feta Baked Avocado Egg, and that's when I realized that we could establish a positive habit at any time of the year as long as we set our goals and surround ourselves with positive encouragement.



Highlights:

A review by Bhuyan D and colleagues on the health benefits of avocados highlighted a plethora of bioactive antioxidants compounds, including the healthy anti-inflammatory monounsaturated fatty acids similar to olive oil. Some small studies are suggesting that isolated components of the avocado fruit may help reduce pain in osteoarthritis of the temporomandibular joint. The avocado spread is excellent to replace pro-inflammatory food components such as processed cheese and salt. It looks like Avocado needs its own blog post.


Let's jump to the recipe:


Nutritional information (per serving*):

Calories: 271; Total Fat (24g); Saturated Fat (5g); Monounsaturated Fat (12g); Carbohydrates (7g); Fibre (6g); Sodium (154mg).


Prep Time: 5 minutes

Cook Time: 15-20 minutes

Total Time: 20-25 minutes

*Servings: 4 (one-half avocado and one egg)


Ingredients:


  • 2 avocados cut, halved with some of the centers spooned out. Large avocados work better, but whatever is accessible to you works just as well.

  • 4 eggs

  • 1-2 green onions, chopped

  • 4 Tbsp feta cheese, grated

  • Paprika, dried basil, salt and pepper to taste

  • 2 Tbsp Extra Virgen Olive Oil (EVOO)


Instructions

  1. Fill each avocado half with an egg. It's easier to pour the eggs in a medium bowl and scoop out the egg yolks to put in the avocados.

  2. Add green onions, paprika, salt, pepper, dried basil and drizzle with EVOO

  3. ️Bake in a preheated oven at 425 °F for 15 to 20 mins, more or less based on your doneness preference.

  4. Add feta cheese and serve immediately.

Extra tip:


✔ I find this recipe a very satisfying breakfast that keeps you full until lunchtime. I enjoyed it with a slice of whole-grain and gluten-free toast by Little Northern Bakehouse and kalamata olives.



#antiinflammatorydiet #plantbased #autoimmunelife #autoimmunediseases #rheumatoidarthritisdiet #glutenfree #avocado #eggenthusiast #sjogrenssyndromediet

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