Eggs Benedict with Avocado Hollandaise
EGGS BENEDICT WITH AVOCADO HOLLANDAISE
FOOD AS MEDICINE
This is an indulgent yet very low carb recipe perfect for lazy Sunday mornings or a small brunch gathering! Avocado contributes B vitamins and fatty acids that aid to manage stress response and reduce excess cortisol stress hormone! Avocados are also higher in potassium than bananas and offer a great source of vitamin E, K, B6, and folate. They have a healthy fatty acid profile that has demonstrated through research to protect against prostate and breast cancer as well as heart disease.
For the avocado hollandaise:
1 large ripe avocado, pitted
1 tablespoon cider vinegar or lemon juice
1/3 cup full-fat canned coconut milk
1/4 cup water
1/4 teaspoon sea salt to taste
1 pinch cayenne
For the eggs:
8 pasture raised eggs
1 tsp white vinegar
4 oz pasture raised bacon or uncured ham
4 cups baby spinach
1 tsp lemon juice
sea salt and black pepper
Optional: Mikey’s muffins or Fox Hill Bagels for serving (these are both grain free options with clean ingredients!)
Scoop the avocado flesh into a blender and add remaining sauce ingredients. Blend until smooth. Adjust seasoning to taste and if needed add more water to thin. Set aside
Next, poach the eggs. Fill a pot with about 2 inches water and bring to a boil, then reduce to a simmer and add the white vinegar. Using a wooden spoon, stir the water to form a “whirlpool.” Crack an egg into a small bowl or ramekin then gently transfer to middle of pot. Gently bring the whites toward the yolk and cook 3-4 minutes until whites are cooked through. Use a slotted spoon to transfer to a place. Repeat with the remaining eggs.
Cook the bacon in a cast iron skillet until crispy, or if using ham sear in 1 tablespoon fat for 2-3 minutes per side. Set aside to drain on paper towels. Place the spinach in the cast iron and cook until wilted down, about 3-4 minutes. Add the lemon juice and turn off heat.
If using a gluten free muffin or bagel, assemble with the spinach on the bottom, then the bacon or ham, then add poached eggs on top. Serve with a generous dollop of the avocado hollandaise and sprinkle with chives. Alternatively, you can serve over just the spinach for a lower carb approach!
Makes 4 servings
Nutrition per serving: 329 Calories, 26g Fat, 7g Carbs, 21g Protein
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