This Toast Tuesday we’re in the mood for one of our favorite Mexican dishes, so we made Huevos Rancheros Toast. It’s hearty, filling, and easy to prepare. Huevos rancheros translates to “ranchers’ eggs” in English. It was a traditional mid-morning dish among rural Mexican farmers. There are many different variations of this popular Mexican meal, but this Lifeway version is a black bean purée on a slice of toasted whole wheat bread and topped with tomatoes, salsa verde, buttery avocado, cilantro, and sunny-side-up eggs. Tomatoes are a good source of vitamin C for immune health and vitamin K for bone health; avocados have potassium, heart-healthy fats, and fiber; and eggs are high in protein. We whipped up a creamy black bean purée that’s tart and tangy in flavor because we used our gut-healthy farmer #cheese. It’s the perfect kitchen staple with 13 grams of protein per serving and 12 live and active probiotic cultures that may balance the gut microbiome and strengthen the immune system. Wait until you try this toast, it tastes delicioso and is egg-celente for your gut health!
Cultured Dairy: The Nutrition Benefits You Actually Need to Know
With increasing research linking the correlation between probiotics, gut health, and immunity, it’s no secret that the integrity of our gut is vital to our health. Although additional factors such as stress, antibiotic usage, and individual health conditions can contribute to the condition of our gut, a focus on healthy food choices is one of the easiest ways to support the microbiome.
Several studies have shown a strong association between the gut-brain-microbiota. Probiotics introduced to the gut have been found to support immunity, improve allergies, and improve digestion.
Studies have shown that reduced diversity of healthy gut bacteria during early years is associated with an increase in food allergies during school-age years. In addition, kefir made from whole fat milk helps absorb key nutrients such as Vitamins A, D, E, and K. Vitamin K is important because it helps your bones absorb calcium. It’s important to know that kefir contains a special trio: vitamin D, K, and calcium – all three crucial elements to support bone health.
- 2-4 slices multi-grain bread, toasted
- 2-4 sunny side up eggs
- 6 cherry tomatoes, diced
- 4-6 tbsp salsa verde
- 1/2 avocado, thinly sliced
- fresh cilantro leaves
Black Bean Puree
- 1 can black bean, drained
- 1/4 cup Farmer Cheese
- 1/2 tsp chili powder
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- 1/2 lime, juiced
- pinch of salt
- Black Bean Puree: blend everything together in a food processor, spoon into a small bowl, and set aside.
- Layer the toasted bread with the black bean puree, sunny side up egg, avocado, salsa, tomatoes, cilantro, and small dollops of farmer cheese.