Egg In A Hole Peppers With Avacao Salsa

How To Start Your Day Well With The Healthiest Fat

Updated December 11th 2023


  • Including extra virgin olive oil in your breakfast choices is a great source of healthy fats, antioxidants and flavour.
  • Cooking with monounsaturated fats can lower your cholesterol and reduce the risk of heart disease.
  • Extra virgin olive oil is a great choice for cooking a range of breakfast dishes, including omelettes and quesadilla.
  • Extra virgin olive oil has been proven to carry a range of health benefits including reducing inflammation, improving brain function, aiding in weight loss, and even reducing the risk of depression.


Why Start Your Day With Extra Virgin Olive Oil?

Extra virgin olive oil – a sometimes overlooked culinary powerhouse with plenty of benefits for those who are looking for a more mindful approach to breakfasting. Starting your day with a healthy breakfast can make all the difference in how you feel throughout the day.

 Adding a drizzle of extra virgin olive oil to your breakfast not only adds a delicious flavor, but also provides numerous health benefits. Extra virgin olive oil is high in healthy monounsaturated fats and antioxidants, which can lower cholesterol and reduce the risk of heart disease. It also helps to keep you satiated longer, reducing the likelihood of snacking on unhealthy treats later in the day.

There are many ideas and recipes that include extra virgin olive oil in breakfast dishes, from poached eggs with avocado and olive oil to overnight oats with berries and olive oil. Make the choice to start the day well and incorporate extra virgin olive oil in your morning meal for a healthier and more satisfying start to your day.

A 30-Day Breakfast Plan Packed With Healthy Fats Like Extra Virgin Olive Oil

This 30 day protein-rich breakfast plan for weight loss from is a great place to start, and what about these Egg in a Hole Peppers with Avocado Salsa to kick start your day!

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7 Minutes


  • 2 bell peppers, any color
  • 1 avocado, diced
  • ½ cup diced red onion
  • 1 jalapeño pepper, minced
  • ½ cup chopped fresh cilantro, plus more for garnish
  • 2 tomatoes, seeded and diced
  • Juice of 1 lime
  • ¾ teaspoon salt, divided
  • 2 teaspoons extra virgin olive oil, divided
  • 8 large eggs
  • ¼ teaspoon ground pepper, divided


  1. Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.
  2. Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.
  3. Heat 1 teaspoon extra virgin olive oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
  4. Serve with the avocado salsa and garnish with additional cilantro, if desired.

Open Faced Omelette With Garlic Mushrooms And Taleggio

Open Faced Omlette With Garlic Mushrooms And Taleggio


  • Extra Virgin Olive Oil, for frying
  • 150g Chestnut mushrooms, sliced
  • ½ clove garlic, crushed
  • 2 eggs, beaten and seasoned
  • 50g taleggio, sliced
  • A handful of rocket, lightly dressed, to serve


  1. Heat the grill. Melt a knob of butter in a small non-stick frying pan, add the mushrooms, season and cook until soft and golden. Add the garlic halfway through cooking the mushrooms so it doesn’t burn.
  2. Scrape the mushrooms out of the pan and add another knob of butter. Pour in the eggs and let the bottom set a little, then draw in the sides and let the uncooked egg flow into the gaps. Once the egg is almost set, scatter over the mushrooms and lay the taleggio slices on top. Flash under the hot grill to just set the top and start to melt the cheese. Remove and top with the rocket just before serving.

Cheesy Egg Quesadilla With Spinach

Cheesy Egg Quesadilla With Spinach


  • 2 teaspoons extra-virgin olive oil, divided
  • 2 cups spinach
  • 2 corn tortillas
  • 4 tablespoons shredded Cheddar cheese, divided
  • 1 large egg
  • ¼ avocado, sliced
  • Hot sauce (optional)


  1. Heat 1 teaspoon oil in a small nonstick skillet over medium-high heat. Add spinach and cook, stirring, until wilted, about 1 minute. Top 1 tortilla with 2 tablespoons cheese, the spinach and the remaining 2 tablespoons cheese. Cover with the other tortilla.
  2. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add the quesadilla and cook, flipping once, until crispy, about 4 minutes. Transfer to a plate. Crack egg into the pan and cook until the white is set, about 4 minutes. Top the quesadilla with the egg and avocado. Serve with hot sauce, if desired.
  3. These protein-rich breakfasts receipes are from Eatingwell.

Use Morocco Gold In Your Protein-Rich Breakfasts

The Importance Of Monounsaturated Fats Like The Best Olive Oil

The importance of monounsaturated fats in our diet cannot be overstated. The benefits of incorporating these types of fats into our meals are numerous, and one of the best sources of monounsaturated fats is extra virgin olive oil.

This liquid gold not only adds a delightful flavor to any dish, but it also provides a host of health benefits. Studies have shown that diets rich in monounsaturated fats can help reduce the risk of heart disease and improve cholesterol levels. In addition, extra virgin olive oil contains antioxidants that can decrease inflammation in the body. So, whether drizzled on a salad or used to sauté veggies, the best olive oil is a healthy and delicious addition to any meal.

The Antioxidants In Extra Virgin Olive Oil

Extra virgin olive oil is valued not only for its rich taste but also for its numerous health benefits. One of the key components that make this oil especially good for you is the antioxidants it contains.
Antioxidants are essential for fighting harmful free radicals in your body, which can contribute to a variety of health problems over time. By consuming extra virgin olive oil, you can potentially reduce your risk of chronic diseases like heart disease, cancer, and diabetes.

In addition, this oil has been linked to many other health benefits, including reducing inflammation, improving brain function, aiding in weight loss, and even reducing the risk of depression.
So, if you want to not only improve the taste of your meals but also give your body a boost, consider incorporating extra virgin olive oil into your protein-rich diet.

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