January Recipe: Egg in a Whole Grain Hole with Avocado and Roma Tomato
Dr. Keith Darrow, PhD, CCC-A
Neuroscientist | Podcast Host | Speaker | Researcher | Author | Consultant | Audiologist | Philanthropist | Clinic Owner
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Do you worry about cognitive decline? Do you feed your brain healthy foods? I can help you combat your worries and provide you with information you need to live a more active, healthy, and independent lifestyle. To learn more about aging gracefully, please visit www.excellenceinaudiology.com .
Chances are, if you wake up every morning lacking motivation, feeling moody, fatigued, and/or are worried about your memory, then you may not be feeding your brain what it needs!
The chemical signals in our brain that feed off what we eat are essential for our quality of life, our happiness, our mental health, and our ability to store and recall memories. The right food helps us be more focused and more productive and helps to motivate us to live our best life and stay active. But, when our diet is rich in foods that are not good for our body or brain, we are susceptible to declines in social, physical, mental, and brain health. In fact, dietary deficiencies have been linked to mental health and neuropsychological disorders such as Alzheimer’s, other forms of dementia, Parkinson’s, and other chronic medical disorders.
But what does our diet have to do with the chemicals in our brains? Without a balance of the right brain chemical and nutrients, the brain suffers and cannot optimally perform (i.e., store and recall memories and make good decisions).
Each month, my goal is to bring to you some essential information about the connection between eating healthy and long term overall active aging. It is important, though, to note that as an audiologist, I have to tell you that while all of this is important, it is vital that you always remember that the number one way to potentially prevent dementia and cognitive decline is to FIRST TREAT YOUR HEARING LOSS!
I will also share a special recipe with you to add to your box of healthy brain foods! This month, cheers to a healthy breakfast and a healthy brain!
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Egg in a Whole Grain Hole with Avocado and Roma Tomato
This is a quick and easy breakfast that combines three foods that are healthy for the brain. The egg contains B-Vitamins that delay cognitive decline and prevent brain shrinkage, whole-grain bread is loaded with fiber, and the avocado provides healthy fats.
Roma tomatoes are a great source of potassium and Vitamin C and many other nutrients including Vitamin A, lutein, zeaxanthin, and lycopene. These nutrients are important for your vision and immunity and may lower your risk of certain cancers. The avocado slices are delicious spread over the toasted bread and topped with cooked Roma tomatoes. The longer you cook the tomatoes, the more lycopene is released for you to absorb in the body.
INGREDIENTS????????????????????????????????
1 tablespoon of olive oil
One whole egg
1 slice of whole-grain bread
1 Roma tomato - sliced
? Avocado - sliced
Pepper to taste
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MACRONUTRIENTS
552 calories
17 grams protein
领英推荐
10 grams fat
32 grams carbohydrates
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DIRECTIONS
1. In a large skillet over medium heat, add olive oil.
2. Cut a large hole in the middle of the whole-grain bread. Remove.
3. Add the bread slice and piece you took out of the center.
4. Crack the egg and drop it into the hole.
5. Break the yolk and season the egg with pepper.
6. Season the sliced Roma tomatoes with pepper and add to the skillet flesh side down.
7. Cook for about 2 minutes.
8. While the egg is cooking, cut up the avocado slices and place them on a serving plate.
9. Once the bread is golden brown, flip the bread with the egg and the tomatoes.
10. Cook for another minute.
11. Remove and serve with avocado slices.
If you know me, you know that one of my favorite sayings is, aging is inevitable, but decline is optional! ?My ultimate goal in life is to help as many people as I can to improve their health, prevent dementia, age actively, be independent and social, and most of all “hear” the best they can!
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Please remember this month and every month to treat your hearing loss and tinnitus and feed your brain for optimal performance.
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Get a free copy of my cookbook at https://www.dropbox.com/s/uiffeamfxj0ixkf/Cookbook%20Final%20DIGITAL.pdf?dl=0 .