Healthy Bagel

Healthy Bagel For many of us, breakfast can be more trouble than it's worth. It is a danger zone if all we gravitate to is the all too familiar Standard American Breakfast (SAD) foods. It also not a good idea to consistently skip breakfast, which can make us sluggish, encourages overeating, and impact our cognitive abilities or the ability to think clearly.

So how about a piece of fruit or fresh raw juice and a whole grain bagel with avocado? This will get the engine going.

Breakfast or snack, a healthy bagel using this avocado spread is one of the quick recipes you can count on for a source of good fat and flavor. It works with a multigrain bagel and is easier to make than our tasty avocado dip, which is also very easy. Of course you can use any bagel, but all bagels will not have the health benefit that is possible with the choice of a whole grain bagel versus a plain white flour one. Some will also contain more sugar.

Avocado contains the "good fat" Monounsaturated fat is the healthy fat that helps lower bad cholesterol and promotes heart-healthy eating.

 See the nutritional benefit for avocado on below.

Nutritional Breakdown for Avocado

Protein - Approximately 4 grams of protein

Sugar - Very low. Contains approximately 0.4 g of sugar.

Vitamins and minerals - Excellent source of potassium. Contains more potassium than bananas. Also contains good amounts of vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.2

Dietary fiber - a medium avocado contains 11 grams of fiber.

Also mention was a study published in the Nutrition Journal that concluded that "avocado consumption is associated with improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome." The study also found that people who eat avocados were less likely to be overweight.

Healthy Bagel Recipe


1 ripe avocado

1/4-1/2 tsp Braggs Liquid Aminos

1 multi grain bagel

1 tsp "buttery-like spread Earth Balance - optional


Cut avocado in half, remove the pit

Remove the avocado with a spoon and place in a bowl or blender, bullet or food processor. Add the buttery spread.

Pour Braggs Liquid Aminos and blend until smooth.

Place in a serving bowl and place the pit in the center of the dip.

Serves 2


Avocados may reduce the risk of diabetes, stroke, and coronary artery disease


The Medical News Today in a recent article about the health benefits of an avocado

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Another Quick Avocado Recipe