Salmon and Avocado Tower

Something I really like about studying nutrition is that when asked to pick a paper topic, I get to write about something I am obsessed with. (My name is Nicole and I have an infatuation with food). This proves to be a double-edged sword. On the positive side, I get to write about something that truly interests me, and I can call eating a form of “research”. On the “not-too-positive” side, I tend to get a little carried away with the literature searching, which leads to too much reading and not enough writing. This is not a bad thing for the paper itself, but it does make me work down to the wire tweaking edits, which can lead to stress…and stress baking and stress eating.

My avocado paper is a great example of this conflict. I was so excited to write about the heart-health benefits of avocado, that I spent an absurd number of hours researching avocado studies and exploring the California Avocados website. I also made and consumed enough guacamole for 3 people…which is only mildly ridiculous (according to dietary surveys, average consumption is one half of an avocado[1]).

Anyways, after submitting my paper I obviously wanted to eat avocado to celebrate, so I whipped up this little tower of tastiness:

IMG_4190

This could be breakfast, lunch, dinner, or a snack. The eggs are a health source of protein, the avocado and salmon give you a dose of healthy fats, and the cream cheese just tastes good.

IMG_4187

This is essentially and Eggs Benedict adaptation-without the fattening (albeit delicious) hollandaise sauce. Truthfully, between the creamy avocado and cream cheese, and the poached egg on top, it is so rich I did not even miss the hollandaise. You should also definitely make this dish for its aesthetic appeal. Fancy brunch, anyone?

My next paper topic is explores the effects of caffeine. Watch out Starbucks, I’m coming for you.

Salmon & Avocado Tower (makes one)

Ingredients:IMG_4188

  • 1 slice of toast
  • 1 Tbsp cream cheese
  • 1/4 avocado
  • 3 Tbsp canned salmon
  • 1 egg

Directions:

  1. Poach an egg or prepare an over-easy egg on a skillet.
  2. Spread cream cheese on the slice of toast. Spread avocado on toast and top with canned salmon.
  3. Top the tower off with your prepared egg.

References:

1. Fulgoni VL, Dreher M, Davenport AJ. Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutr J. 2013 Jan 2; 12:1.

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