November 14, 2018

Super Omega 3-Avocado Spinach and Egg Toast: Fast, Easy, Healthy & Yummy

Ingredients (Makes 1 toast)

  • 1 Large Egg (Organic)
  • 1 Slice Multigrain Bread
  • ½ Avocado sliced
  • 1 leaf Spinach
  • 1 tbsp. Oleumm8 (divided)
  • Dash of salt and black pepper to taste

Directions

  1. Use ½ of Oleumm8 to fry the egg
  2. Toast One Slice of Multigrain Bread
  3. Brush the Slice of Multigrain Bread with the other ½ of Oleumm8
  4. Put Avocado on the slice of Bread
  5. Put the leaf of Spinach on top of Avocado
  6. Put the fried egg on top of Avocado
  7. Dash of salt and black pepper to taste

This food is low in Sodium. It is also a good source of Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), a very good source of Vitamin K, Iron and other minerals, Protein and Omega 3.

NUTRITION FACTS

Per One Serving

 

Amount Per Serving   % Daily Value
Calories 321  
Total Fat 27g 41%
Saturated Fat 3.0g 13%
Trans Fat 0.0  
Monounsaturated Fat 10.8g  
Polyunsaturated Fat 10.7g  
Total Omega-3 Fatty Acids 5.8g  
Total Omega-6 Fatty Acids 4.9g  
Cholesterol 185mg 61%
Sodium 178mg 7%
Total Carbohydrate 18g 6%
Dietary Fiber 7g 27%
Sugars 2g  
Protein 11g  

Omega 6 to Omega 3 ratio 1:1.2

 

VITAMINS
Amount Per Serving
  % Daily Value
VitaminA 2181 IU 44%
VitaminC 8.8 mg 15%
VitaminD 17.5 IU 4%
Vitamin E (Alpha Tocopherol) 12.4 mg 62%
VitaminK 85.5 mg 107%
Thiamin 0.1 mg 8%
Riboflavin 0.4 mg 23%
Niacin 2.5 mg 12%
VitaminB6 0.3 mg 14%
Folate 120.0mcg 30%
VitaminB12 0.6 mcg 11%
Pantothenic Acid 1.2 mg 12%

 

MINERALS
Amount Per Serving
  % Daily Value
Calcium 71.9 mg 7%
Iron 2.3 mg 13%
Magnesium 54.0 mg 14%
Phosphorus 196.0 mg 20%
Potassium 528.0 mg 15%
Zinc 1.5 mg 10%
Copper 0.3 mg 13%
Manganese 0.7 36%
Selenium 24.8 mcg 35%