Avocados bolster breakfast in many ways


Avocado Pumpkin Bread with Dark Chocolate Chips and Almonds is delicious.

SENIOR LIFE Courtesy of the California Avocado Commission


Breakfast has long been considered the most important meal of the day, but hectic morning routines can sometimes get in the way of starting the day with a wholesome meal.

According to the Dietary Guidelines for Americans 2010, eating a nutrient-dense breakfast can help with weight maintenance, calorie balance and improved nutrient intake.

Nutrient-dense foods provide substantial amounts of vitamins, minerals and other nutrients, and relatively few calories. With nearly 20 vitamins, minerals and phytonutrients, and 50 calories per serving (one-fifth of a medium avocado), California avocados are a nutrition powerhouse choice for breakfast.

In addition to helping the mind and body get started in the morning, studies show that breakfast eaters tend to have a higher intake of vitamins and minerals than breakfast skippers.

California avocados can be a topping for eggs with creamy slices of the fruit serving as a fat substitute for traditional baking ingredients such as butter or shortening in breakfast breads and muffins. By substituting avocado, the nutritional value of baked goods is increased with the fruit’s contribution of nearly 20 vitamins, minerals and phytonutrients, along with “good fats” (poly and monounsaturated fats). Avocados also are a delicious and creamy alternative to other fat-laden breakfast spreads

Bonnie Taub-Dix, a registered dietitian and the author of “Read It Before You Eat It,” partnered with the California Avocado Commission to create two satisfying breakfast dishes featuring avocados. Her new recipes include a make-ahead breakfast recipe, Eggs-traordinary California Avocado Breakfast Muffins, a hunger-quenching breakfast option for busy mornings, and California Avocado Pumpkin Bread with Dark Chocolate Chips and Almonds.

“Avocados are one of the most versatile and flavorful fruits, which is why I recommend them to my clients looking for quick, easy and filling breakfast ideas,” Taub-Dix said.