I always keep eggs, avocados, bacon and mushrooms in my fridge and that's all you need for this recipe! Typically, I'm very busy and always looking for a quick & healthy solution that would fit my lifestyle. This meal is very easy and done in less that 15 minutes. It has the right amount of micronutrients (65% EMR potassium!) and is very low in carbs.
Nutritional values (per serving):
|of which Saturated||14.3||grams|
|Magnesium||43||mg (11% RDA)|
|Potassium||1307||mg (65% EMR)|
Macronutrient ratio: Calories from carbs (5.5%), protein (16.4%), fat (78.1%)
Ingredients (per serving):
- 1 large egg (free-range or organic)
- 5 thin (or 2-3 regular) bacon slices (60g / 2.3 oz)
- 2 large Portobello mushrooms (170g / 5.9 oz)
- ½ average avocado (100g / 3.5 oz)
- 1 tbsp butter or ghee
- pinch freshly ground black pepper
- salt to taste
- fresh herbs for garnish
Suggested substitutions with the same net carb effect:
- up to 2 cups cooked spinach instead of mushrooms
- 1 grain-free sausage instead of bacon
- 2 oz cheese such as cheddar instead of avocado
Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives). If you are worried about nitrates in bacon, have a look at my post Bacon: Is it Really Unhealthy?
Simply pan-roast the mushrooms (top side down), heat half of the butter / ghee on a non-stick pan over medium-low heat. Add the mushrooms, sprinkle them with sea salt and pepper and cook for about 5-8 minutes until tender. The mushrooms will release some water and it's better to fry the egg on a separate butter-greased pan together with the bacon. That's it - it cannot be any easier! :-)
Why you should eat avocados...
AVOCADO is so healthy: low in net carbs, rich in fiber and heart-healthy monounsaturated fatty acids. It also contains potassium which is often deficient in low-carb diets. Just one average avocado has less than 4 grams of net carbs and provides almost 1000 mg of potassium (50% RDA)! It's not just avocado that is recommended for breakfast. As posted previously, eating food rich in fat (avocado, eggs, coconut oil, etc), especially for breakfast, will speed up your metabolism and help you with fat-loss!