Welcome back one and all to the cheap eat nutrition series. Our mission is simple, and that is to provide nutritious whole food options on a budget.
Today’s recipe is pretty much as simple as simple gets, and will take all of roughly 5 minutes. I call it the breakfast fat bomb, but fear not, this is without doubt the kind of fat you don’t just want, but need in your diet! That’s because the two key ingredients of extra virgin olive oil and avocado are absolutely fantastic sources of monounsaturated fat.
Before I chew your ear off about the benefits of today’s ingredients however, I just wanted to explain exactly why I like this as a breakfast dish. When switching to a low carb diet, breakfast was a massive challenge for me. Breakfast can also be a make or break meal for many, as if you opt for a high carbohydrate choice, (cereal, toast, simple sugars in juices, jams, etc), then you run the risk of destabilising your blood sugars for the whole day. This in turn can lead to more crashing and binging, and is exactly why the fat bomb is a perfect breakfast option.
Having a healthy fat containing breakfast is thee way to kick off the day. This is as the fat content (and in this recipe the apple cider vinegar also), will have a hormonal impact that promotes satiety, helping you feel satisfied for longer on less food whilst also acting to balance your blood sugars.
Just a quick note back on fats. The monounsaturated fats in avocado and olives are similar to polyunsaturated fats in that they are “essential,” meaning that your body doesn’t produce them on its own and must get them via dietary intake. These fats are so important in our diet that monounsaturated fats can help prevent depression, protect you from heart disease and even prevent certain kinds of cancer! To learn a little bit more about the facts about fat, please read this previous post;
The final ingredient in today’s recipe that may stick out is apple cider vinegar. It’s incredibly important to ensure you get organic fermented ‘with mother’ apple cider vinegar as it is not highly processed. Undergoing fermentation allows the vinegar to form probiotics and enzymes, promoting better digestion through improved gut health. This is not to mention the other related health benefits included both regulation of blood sugars and lowering blood pressure.
Ok, I’ve banged on about the why and the when, lets crack on and look at the how..
– 1 ripe avocado
– 2 tble spoons of extra virgin olive oil
– 1 tsp of apple cider vinegar
– Pinch of chilli flakes
– Salt & pepper to flavour
– Halve the avocado and de stone. Slice length and width ways into cubes.
– Taking a spoon or knife, scoop out the cubed avocado into a bowl.
– In separate bowel, combine the apple cider vinegar and extra virgin olive oil and stir.
– Add the combined liquid to the cubed avocado, add pinch of chilli flakes, salt and pepper. Give a good stir and serve! 👌