Huevos Rancheros

One of my favourite ways to eat eggs, morning or night, is Huevos Rancheros. I am a sucker for the creamy comfort of a soft poached egg coupled with the tropical kick of a freshly made salsa.

What’s more, this has to be one of the best breakfasts for weight loss. In addition to all the beautiful nutrition in an egg, recent studies have shown that women who eat two eggs for breakfast, eat fewer calories over the following 36 hours, thus reducing calories consumed during a day. The eggs, you see, provide satiety. That wonderful feeling of being full and well nourished and ready to take on the day.

The addition of avocado in the salsa also provides satiety in the form of anti-inflammatory fats and both chilli and cumin rev up our metabolism with their spice and heat.

Beans are not often eaten for breakfast but the black beans in the salsa provide a serious punch of fibre which helps to keep the colon healthy and regulates blood sugar during the day. Perhaps we should reconsider? Freshly chopped cilantro and tomato add valuable vitamin C and K as well as more fibre.

Perhaps the best part of this ‘fuel up and go’ breakfast is what is missing……..simple carbs and sugar! This is nutrient dense eating at it’s best. Be kind to your body!

Huevos Rancheros
Serves 2
Print
Prep Time
20 min
Cook Time
5 min
Total Time
25 min
Prep Time
20 min
Cook Time
5 min
Total Time
25 min
For the Salsa
  1. 2 Fresh tomatoes diced
  2. 1 Avocado diced
  3. 1 Lime juiced
  4. 1/2 BPA-free Can Black Beans
  5. 1 Handful Cilantro chopped
  6. 1 Jalapeño Chilli seeds removed and finely chopped
  7. 1/4 Tsp Ground Cumin
  8. 1/4 Tsp sea Salt
For the Eggs
  1. 2 fresh eggs
  2. 1 Tbsp Apple Cider Vinegar
Additional
  1. 2 Wholegrain Wraps
  2. 2oz Queso Fresco Cheese
Instructions
  1. Combine the tomato and avocado with the black beans, cilantro and lime juice.
  2. Add the cumin, sea salt and jalapeño chilli and combine gently.
  3. Put a 3" depth of water and the apple cider vinegar in a shallow pan and bring to simmer on stove top.
  4. Gently break fresh eggs into pan and simmer for five minutes or until yolks are softly cooked.
  5. Lift the eggs from the pan putting two on a warmed wrap.
  6. Top with salsa and queso fresco cheese.
Notes
  1. Make mornings easier by preparing the salsa the night before. Leftovers can be used to top grilled chicken or fish
Louise Innes Holistic Nutrition http://www.louiseinnes.com/


Legal Disclaimer: The information on this website is not intended to replace medical advice or diagnosis from your family practitioner, specialist or medical doctor. The recipes advice and articles consist of nutritional and lifestyle advice as the sharing of information to support a healthier body.

 
Louise Innes

Author: Louise Innes

Louise Innes is a holistic nutritionist who resides in Calgary, Alberta. Her balanced take on nutrition brings a refreshing perspective to the world of food.

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