Avocado protein bowl

Hands up, I got this idea after having lunch at Pret a Manger – if you’re there, and they still do it by the time you read this, I thoroughly recommend it (although they add far too much spinach, which I left out of this recipe). This is utterly delicious and nutrient-packed and will keep you satisfied for ages. It’s a brunch option on our Nourish & Fast plans for those very reasons. Lots of protein, loads of healthy fats and phytonutrients as well as fibre. It’s a beauty.

Ingredients

  • 1 or 2 free range organic eggs
  • 2 slices of smoked salmon
  • 1 large handful of frozen edamame beans
  • 1 avocado
  • extra virgin olive oil
  • white balsamic vinegar
  • sea salt

Nuush clients: Please apply the portion sizes stated in your account and divide the recipe so that you make only as much you need.

Instructions

Put the eggs on to boil – they’ll take about 7 mins (I actually keep some hard boiled eggs in the fridge). Now de-stone the avocado, scoop it from its skin and cut into slices lengthways. When the eggs have 3-4 mins to go pop the beans into saucepan and just cover the base with boiling water from the kettle. Put a lid on and boil for 2-3 mins.

When the eggs are done tip out the boiling water and fill the saucepan with cold water, letting it run for a bit so the eggs cool. Crack and peel them underwater to make it easy and stop you from pulling off bits of the egg white. I usually do it by feel (without looking at the eggs) as I find my fingers are better judges than my eyes here).

Now cut the egg/s in half longways and place them in a nice bowl before adding the avocado, smoked salmon and cooked edamame Dress with extra virgin, white balsamic and sea salt.

Nutrition Info

Eggs

Eggs are little packages of nutrition. They provide vitamin A, vitamin D, all the B vitamins, folic acid, and are a rich source of selenium (for thyroid function) and iodine as well as many other minerals. They are an excellent source of choline which helps our cells and nerves to signal, as well as with healthy construction of the cell walls.

Salmon

Salmon (and its peer, sea trout) is very high in Vitamin B12, which is important for red blood cell production. A deficiency in B12 can result in a form of anaemia. B12 also helps to regulate production of a hormone called Homocysteine, an excess of which can lead to heart and blood vessel disease and stroke. Salmon is also a good source of Vitamin D, whose functions include bone health, blood sugar control and immunity. Many people are Vitamin D deficient – our bodies largely get it from sunlight with food being a secondary source.

Always buy good salmon, responsibly produced and organic. Salmon farming is riddled with issues, not just for the fish themselves, and us as consumers, but for the environment.

Avocado

Avocados provide health benefits regarding blood sugar control, insulin regulation, fulness and decreased risk of excess inflammation. Their silky, creamy flesh contains healthy monounsaturated fats as well as folate, vitamin K, copper and pantothenic acid which helps energy production and fat metabolism.

Edamame beans provide lots of phytonutrients, fibre for your gut critters to party on, protein and would you believe it, healthy fats.

Good honest nutrition

A true friend is someone who thinks that you are a good egg even though he knows that you are slightly cracked.

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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