I am an indulger! I grew up eating all kinds of foods that where not always healthy. This year I have taken my family favorite recipes and updated them to be healthier versions to help maintain a balanced diet and do everything I can to lower our risk of developing type 2 diabetes. On the weekends we indulge in brunch at home. I have updated our ordinary Eggs Benedict to the ultimate healthy version, an Open Faced Avocado and Eggs Benedict.
In the U.S., Hispanics are twice as likely as non-Hispanics to develop type 2 diabetes. My husband and I have both seen loved ones taken from us at the hands of diabetes. My goal is to keep us all at a healthy weight by eating well, the most important action to lowering our risk of type 2 diabetes. It’s a little bit of work to balance out a delicious meal that doesn’t feel like I am putting everyone on a diet or sacrificing the things we love. Avocados have come into our daily diets. With over 75% of the fat in avocados being naturally good fat we can them with foods high in bad (saturated) fat. Avocados also have 8% of our daily recommended value (DV) fiber per 1 serving of avocado. Fiber adds bulk to our diet making us feel fuller faster. Diets rich in foods containing fiber have been found to potentially reduce the risk of type 2 diabetes. Avocados also contain monounsaturated fat, and they are sodium, cholesterol and trans-fat free. Learn more about fresh avocados and diabetes at Saborea Uno Hoy, www.saboreaunohoy.com/aguacatesydiabetes.
Open Faced Avocado & Eggs Benedict
4 open faced avocado and egg Benedicts
- 4 slices French Bread
- 2 Cups Spinach
- 2 large Avocados
- 4 Eggs
- 1 cup low-fat plain yogurt
- 3 egg yolks
- 2 teaspoons lemon juice
- 1-2 teaspoons Dijon mustard
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper
- 1/4 teaspoon sugar
- 1/3 teaspoon parsley
- 2 tablespoons vinegar
Healthy Hollandaise Sauce
- I don’t own a double broiler, but if you do have a double broiler skip this step. Fill a sauce pan 1/2 full of water on medium heat. Place a round metal strainer over the sauce pan so that the strainer sit on top of the pot with the strainer portion just touching the water.
- In a heat safe bowl (that will sit nicely in the strainer)add yogurt, lemon juice and egg yolks. Beat until well mixed.
- Once water is simmering, place bowl in strainer 15 minutes, mixing frequently.
- Remove from heat add salt, pepper and 1/3 teaspoon parsley.
- In a skillet, fill half way with water and 2 tablespoons vinegar on medium heat.
- When water comes to a low simmer gently add one egg.
- When the first egg has started to come together, add another egg to the water in a different spot. I repeat this, adding up to 4 eggs to my skillet.
- Turn off the heat, cover the skillet, and let sit for 6 minutes.
- In the meantime toast slices of french bread, add a layer of spinach and 4 slices of avocado.
- Remove cover and use a slotted spoon to remove the first egg that went in. Let water drip off egg before placing over avocado.
- Add sauce over top and sprinkle parsley flakes.
Enjoy your open faced avocado and eggs Benedict.