Chef Wendell’s Eggs Baked in Avocado over Bed of Arugula salad


INDIANAPOLIS (WISH) – Chef Wendell’s recipe for Eggs Baked in Avocado over Bed of Arugula salad, which he shared on Daybreak Saturday morning.

It’s officially summer time and the livin’ is much easier when you eat less expensive grilled meats and increase your fresh vegetable consumption.

We all need to intake more Omega three and this beautiful recipe will provide a decent dose, free-range eggs. When chickens are fed what our creator intended, they are full of omega 3 essential fatty acids.

This easy recipe is perfect for a summer brunch with friends.

• Arugula is a cruciferous vegetable like broccoli, cauliflower and cabbage. Cruciferous vegetables protecting you from certain cancers.
• Avocado provides potassium, magnesium, B 6, C, A, copper, iron, and beta carotene.
• According to “The Queen of Fats,” eggs from chickens that are free-range who eat a diet rich in omega-3 fatty-acids — from sources such as grasses and weeds — lay eggs higher in omega-3 fatty acids than grain fed chickens.
• Omega-3s are crucial regarding brain function and growth, reduce inflammation and may prevent chronic diseases such as cancer, heart disease and arthritis.
• “Mother Earth News” confirms that free-ranging chickens lay eggs with two times the omega-3s, one-third of the cholesterol and one-fourth of the saturated fat.

The salad:
6 ounces of fresh arugula
½ cup chopped basil and mint
2 yellow summer squash, sliced
• Wash and spin-dry the arugula and zucchini
• Cut the zucchini into half moons
• Place in a mixing bowl and when ready to serve, add dressing, mix with dressing, and then center a portion on a plate that’s been refrigerated a bit.

3 tbs. fresh lemon juice (Not from a bottle)
4 tbs. Virgin olive oil
Sea salt and pepper to taste
• Mix well and reserve

The Avocado and Egg:
2 Avocados
4 LOCAL eggs (Visit your community Farmer’s Market.)

• Preheat your oven to 425 degrees
• Slice the Avocado in half and remove the stone
• With a tablespoon, scoop out a small portion of the avocado meat to make room for the egg.
• Add what avocado you scooped out into the salad mix.
• Place avocado halves securely into a baking dish and be sure they don’t wobble.
• Crack an egg into each half.
• Put the baking dish into the oven and bake for 15-20 minutes.
• Be sure the egg whites have time to set up.
• Pull the pan out of the oven and season each with sea salt and pepper.
• Gently lay a half onto the awaiting bed of dressed arugula
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