Huevos con Frijoles Negros, Poblano y Aguacate
A Mexican-style breakfast plate: soft eggs over black beans and roasted poblano, piled with avocado, toasted pepitas, salsa verde, and queso fresco on a warm corn tortilla.
Why it works
Eggs hand over choline, the raw material for acetylcholine, the neurotransmitter running your memory and attention. Black beans and pepitas add folate, magnesium, and polyphenols that keep blood moving to the brain. Avocado brings monounsaturated fat and lutein, which builds up in brain tissue and stays there working. The fiber and fat together blunt the glucose response, so morning energy holds steady and fullness lasts into lunch.
The MIND diet has always made room for beans, healthy fats, and vegetables. Choline research is the newer piece, tying egg intake to better cognitive performance.
Ingredients
- 4 large eggs
- 240 g cooked black beans, drained (about one 400 g can, rinsed)
- 1 large poblano pepper, seeded and sliced
- 1/2 small white onion, diced
- 1 ripe avocado, sliced
- 24 g pepitas (raw pumpkin seeds), toasted
- 80 g salsa verde
- 2 corn tortillas
- 30 g queso fresco or cotija, crumbled
- 1 tbsp olive oil, small handful cilantro, lime wedges
Method
- Toast the pepitas in a dry skillet over medium heat for 2-3 minutes until they pop and turn golden, then set aside.
- Add the olive oil to the pan and saute the poblano and onion for 5-6 minutes until soft and lightly charred at the edges.
- Stir in the black beans with a splash of water and warm through, seasoning with a pinch of salt and cumin if you like; keep warm.
- In a separate nonstick pan, fry or softly scramble the eggs to your preference while you warm the corn tortillas.
- Lay a tortilla on each plate, spoon over the beans and poblano, top with the eggs, then finish with avocado, salsa verde, queso fresco, toasted pepitas, cilantro and a squeeze of lime.
