Breakfast with quinoa, egg, and avocado

Breakfast with quinoa, egg, and avocado – an explosion of healthy flavors

When it comes to breakfast, many of us want to start the day with a dish that provides energy and nutrition. Today's recipe - a breakfast with quinoa, egg, and avocado - is not only simple but also full of benefits. Quinoa, a protein-rich pseudocereal, combined with nutrient-dense eggs and creamy avocado, creates a delicious and hearty combination. Here’s how you can prepare this healthy breakfast in a few simple steps.

Total preparation time: 15 minutes
Number of servings: 1

Ingredients:
- 1 cup of cooked quinoa (about 180 g)
- 1/4 ripe avocado, sliced
- 1 organic egg
- 1 teaspoon of flax seeds
- 1 teaspoon of chia seeds
- 1 teaspoon of pine nuts
- Salt, to taste
- Pepper, to taste
- Pesto (optional, for extra flavor)

Recipe history:
Quinoa is an ingredient revered for centuries, originating from mountainous regions, where it was cultivated by communities for its nutritional properties. This pseudocereal has gained popularity worldwide due to its nutritional profile, being an excellent source of complete proteins. Combined with eggs, which are an accessible source of protein and healthy fats, and avocado, rich in monounsaturated fatty acids, this breakfast becomes an ideal choice to start the day.

Preparing the breakfast:
1. Cooking the egg: Start by placing the organic egg in a pot of cold water. Make sure the water completely covers the egg. Turn on the heat and wait for the water to start boiling with large bubbles. When it reaches a boiling point, turn off the heat, cover the pot, and let the egg sit for 4 minutes. This steaming technique will produce an egg with a slightly creamy yolk, perfect for complementing the dish.

2. Transfer the egg: After 4 minutes, remove the egg from the hot water and immediately transfer it to a bowl of cold water. Let it sit for 5 minutes to cool and make it easier to peel.

3. Preparing quinoa: If you don’t have cooked quinoa, you can cook it at home. Rinse 1 cup of quinoa under cold water, then add it to a pot with 2 cups of water. Bring to a boil and let it simmer for 15 minutes, then cover and let it sit for 5 minutes. Quinoa is ready when the grains have expanded and have a fluffy texture.

4. Assemble the dish: In a bowl, add the cooked quinoa, avocado slices, flax seeds, chia seeds, and pine nuts. Season with salt and pepper to taste. If desired, you can add a bit of pesto for extra flavor.

5. Serve: Cut the boiled egg in half and place it on top of the mixture in the bowl. Enjoy this healthy and energizing breakfast!

Helpful tips:
- Choose organic quinoa for the best nutritional results.
- You can replace avocado with other vegetables like cherry tomatoes or cucumbers for a fresher option.
- If you prefer a stronger flavor, add a squeeze of fresh lemon juice or fresh herbs like basil or dill.

Nutritional benefits:
This breakfast recipe is rich in protein, fiber, and healthy fats, making it an excellent choice to start the day. Quinoa provides essential amino acids, while avocado adds heart-healthy fatty acids. Eggs offer vitamin D, essential for bone health.

Frequently asked questions:
1. Can I use pre-cooked quinoa?
Yes, you can use pre-cooked quinoa, but make sure it is well rinsed before use.

2. How can I vary the ingredients?
You can add vegetables of your choice, such as spinach or bell peppers, or you can replace the boiled egg with a poached egg for a different texture.

3. Is this breakfast suitable for vegans?
For a vegan option, you can omit the egg and add tofu or a mix of vegetables.

Serving suggestions:
This breakfast with quinoa, egg, and avocado pairs perfectly with a green smoothie or a warm herbal tea. I recommend trying a fresh fruit drink for an extra vitamin boost!

This quinoa, egg, and avocado breakfast recipe is not only simple but also full of flavor and nutrients. I invite you to try it and start your day in a delicious and healthy way!