Skillet Based Kale and Avocado

Looking for a hearty, wholesome breakfast or brunch option? Enter: Skillet based kale and avocado. This nutritional powerhouse dish combines crisp kale and creamy avocado, topped with an easy over-easy egg. Packed with healthy fats, fiber and greens, this balanced meal will keep you fueled all morning long. Read on to learn how simple ingredients can transform into a scrumptious skillet sensation.

An Introduction to Kale

Kale provides the base for this superfood skillet. Here's what makes kale so special:

Kale Varieties

Common types include curly kale, dinosaur or lacinato kale, red kale, Russian kale and ornamental kale.

Nutrient Profile

Kale is low calorie but packed with vitamins A, C, K, antioxidants, and minerals like magnesium and potassium.

Preparation Methods

Kale works well raw in salads, sautéed, roasted, blended in smoothies, or added to soups and stews.

Health Benefits

Kale supports heart health, immune function, detoxification, cholesterol reduction, and fighting inflammation and cancer.

Kale is one of the healthiest foods to build your meal around!

Selecting and Prepping Kale for this Skillet

To make flavorful, tender kale for this dish:

Choose Curly or Lacinato Kale

These varieties are best for sautéing compared to delicate baby kale.

Remove Tough Stems

Cut out the thick, woody stems to reduce chewiness.

Chop into Small Pieces

Cutting kale into small, thin ribbons helps it cook faster and more evenly.

Massage with Oil

Rub chopped kale with a bit of oil and massage to soften it before cooking.

Parcook Slightly

Sauteeing kale briefly before adding other ingredients ensures tenderness.

With the right prep, kale becomes an amazing centerpiece for your skillet.

The Nutritional Benefits of Avocado

Creamy avocado perfectly balances the kale in this dish. Let's explore its powerful nutrition:

Healthy Fats

Avocados contain oleic acid, a beneficial monounsaturated fat that supports heart health.

Fiber

A good source of fiber, avocados can help lower cholesterol and promote digestive health.

Potassium

Avocados provide more potassium than bananas, which regulates blood pressure.

Antioxidants

Avocados contain key antioxidants like lutein and zeaxanthin that protect vision.

Nutrient Absorption

The fat content in avocado helps you absorb fat-soluble vitamins A, D, E and K.

Avocado delivers healthy fats and key nutrients your body needs.

Recipe for Skillet-Based Kale and Avocado Egg

This easy one-pan breakfast comes together in minutes.

Ingredients:

• 1 bunch kale, chopped
• 1 avocado, sliced
• 2 eggs
• 1 tbsp olive oil
• 1 garlic clove, minced
• 1/4 tsp chili flakes
• Salt and pepper to taste

Instructions:

1. Heat oil in a skillet over medium heat. Add kale and cook 2-3 minutes until starting to wilt.
2. Push kale to sides. Crack eggs into center and cook until whites set.
3. Gently flip eggs and cook on other side.
4. Mix kale, garlic, chili flakes and season with salt and pepper. Remove eggs.
5. Top wilted kale with avocado slices. Nestle eggs on top.
6. Serve skillet immediately, seasoning eggs with salt and pepper.

For extra nutrition, add diced sweet potato when cooking the kale. Top with crumbled feta cheese if desired.

Customizing Your Skillet

The possibilities are endless for adapting this recipe:

Veggie Add-Ins

Try mushrooms, zucchini, bell pepper, tomato, broccoli, onion, etc. Sautee with kale.

Different Proteins

Substitute eggs with smoked salmon, chicken sausage, crispy bacon, steak or plant-based meat.

More Toppings

Add seeds, pickled onions, salsa, hot sauce, herbs like cilantro.

Cheese and Cream

Mix in goat cheese while cooking. Dollop with Greek yogurt or creme fraiche.

Different Grains

Swap kale with spinach, arugula, swiss chard. Try quinoa or brown rice instead.

Make this skillet your own with seasonal veggies and favorite flavors!

The Benefits of an Egg and Kale Duo

Pairing eggs and kale amps up the nutritional value:

Complete Protein

The eggs provide all 9 essential amino acids for building and repairing muscle.

Key Vitamins

This dish delivers eye-healthy vitamin A, immune-boosting vitamin C and bone-supporting vitamin K.

Important Minerals

You'll get blood-pressure regulating potassium and red blood cell-forming iron.

Disease-Fighting Compounds

Kale's sulforaphane and eggs' lutein and zeaxanthin fight cancer, inflammation and vision loss.

Satisfying Combo

Protein from eggs and fiber from greens provide lasting fullness and energy.

This duo packs a nutritional one-two punch!

The History of Greens and Eggs

This breakfast combo has historic roots across cuisines:

Ancient Rome

Archeological evidence indicates the Romans ate omelets with leafy greens like kale.

Ancient Persia

Texts show eggs were combined with herbaceous greens like spinach and parsley in Persian cooking.

Medieval Europe

Scrambled eggs with foraged wild greens became common fare for peasants in the Middle Ages.

America 1800s

As greens became more cultivated in America, cooking greens with eggs gained popularity in Southern cuisine.

Modern Times

Today eggs and greens star together in dishes like frittatas, omelets, breakfast tacos and bowls.

This classic pairing has stood the test of time!

Conclusion

Skillet-cooked kale and avocado topped with perfectly fried eggs make for a simple yet nutritious breakfast. The combo of leafy greens and healthy fats keeps you energized and satisfied for hours. Feel free to make this recipe your own with different add-ins like meats, cheeses, spices and veggies. However you customize it, you can feel good fueling your body with this power-packed skillet. So go forth and get crackin’ on this easy, wholesome morning meal!

FAQs

Can I prepare this skillet meal in advance?

Yes, you can cook the kale and other veggies ahead of time, but add the eggs just before serving for best results.

What's the best way to store leafy greens?

To maintain freshness and texture, store raw kale and greens loosely packed in open plastic bags in the coldest part of the refrigerator.

Is it safe to eat runny egg yolks?

Consuming runny egg yolks carries a small risk of salmonella. Use pasteurized eggs if concerned.

Can I use frozen kale?

Frozen chopped kale can be used but thaw first and squeeze out all excess moisture before cooking.

What's a good kale substitute?

Spinach, chard, arugula, broccoli, Brussels sprouts, asparagus and green beans all work well in place of kale.

In summary, skillet cooked kale and avocado topped with eggs make an easy, healthy breakfast. Experiment with different add-ins and seasonings to make it your own!