Avocados for Breakfast: A Fatty Morning Makes for a Lean Day

Good news for those that hate eating light cereal and toast for breakfast in the morning: you may not have to anymore.

Researchers at the University of Alabama studied the effects of breakfast on a person’s long-term metabolism. Individuals that ate a high-fat breakfast were more likely to have a normal metabolism than those that skipped breakfast or had a carbohydrate-based breakfast. How come? Just as sleep cycles and altered circadian rhythms can affect body weight, so can the timing of one‘s meals.

Eating a bit of healthy fat first thing in the morning switches on our fat metabolism gear, which keeps metabolism rolling for the rest of the day. On the other hand, if carbohydrates are the breakfast of choice, the carbo metabolism stays on all day — which can result in sugar and starch cravings and an inability to properly metabolize fats in later meals.

The avocado is an ideal choice for breakfast. A whole, natural food, — a fruit, actually! — the avocado is rich in healthy fats, fiber, protein, and antioxidants.  It’s what you might consider the perfect happy meal. Everything that makes for a tasty meal, wrapped up in a cute little package and ready for the taking.

In the States, avocados are typically reserved for Mexican-inspired dishes, summer meals, and salads. Around the world, however, especially in Spain and the islands, avocados are eaten as sweet treats, snacks, smoothies, and most of all — breakfast.

Give avocados a shot next time you break the evening fast. Choose those that are soft but not mushy, and aim for half of a fruit for the serving size. No need overdoing a good thing. Here are a few breakfast recipes that feature the fat-friendly avocado. There is something for everyone: a caffeinated shake for the person on the go, a hearty whole-grain sandwich for the hungry riser, and a refreshing raw bowl for the purist.

Turn up the fat, and turn up the metabolism.


Coffee Avocado Milkshake
Makes 4 cups.
1 cup brewed coffee
1 cup organic milk
2  cups ice cubes
1 can unsweetened coconut milk
1 ripe avocado, pitted, chopped
1 to 2 tablespoons honey or agave, to taste

  1. Place all ingredients in a blender and process until smooth. Adjust sweetener to taste and serve.

Breakfast Avocado Sandwich
Makes 1 large or 2 small sandwiches.
2 slices whole grain bread, toasted
2 teaspoons mustard
½ avocado, peeled, spitted, sliced
2 tomato slices
2 fresh basil leaves, chopped
Pinch sea salt
Pinch freshly ground black pepper


  1. Assemble all ingredients on bread. Cut in half and serve as one or two sandwiches.

Raw Apple Avocado Walnut Breakfast Bowl
Makes two servings.
1 green apple, diced
½ avocado, pitted, diced
½ lemon, juiced
¼ cup walnuts, chopped
Pinch sea salt


  1. Combine apple and avocado in a bowl.  Add lemon juice, walnuts and salt. Toss gently and serve.


Anna Hewitt

Whether sewing, planting seeds, or in the kitchen, Anna loves to create. She spends lots of time in the kitchen making as much as possible from scratch. When not baking, canning, or fermenting, she sews bags, aprons, and other items inspired by the kitchen and the garden (www.seedlingdesign.net). She often feels torn between finding some land to put down roots and taking the opportunity to travel and see more of the world. For now she eagerly explores her new surroundings in the mid-west and schemes about how to see more. Anna writes and shares recipes on her blog (roadtothefarm.blogspot.com).

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