Of which 6 g sugars and 10.7 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Unsaturated fat (avocado)
Allergens egg
Boiled eggs with avocado and cherry tomatoes
Boil them the night before, put it together in two minutes.
Ingredients
- 3 eggs (150 g / 5½ oz)
- 1 avocado (150 g / 5½ oz) — flesh only
- 6 cherry tomatoes (90 g / 3¼ oz)
- 1 tbsp extra-virgin olive oil (10 g)
- sea salt, pepper and chili flakes, to taste
Method
- Put the eggs in a saucepan, cover with water and bring to a boil.
- Cook for 10 minutes from the moment it starts boiling, for a fully set yolk.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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