Free Healthy Recipe - Egg and Avocado Mountain Wraps

The Food Coach

Dairy free, Low GI

Adding a few olives, tea oil and nigella seeds makes the humble egg sandwich distinctly more sophisticated. Not that the egg sandwich should ever be humble. The egg has a lot to shout about containing no less than 13 vitamins, minerals and amino acids.

Ingredients

4 free range eggs hard boiled

1 tbsp extra virgin Camellia tea oil

12 green olives finely chopped

cracked black pepper

1 tsp nigella seeds

4 slices rye mountain bread

1 avocado mashed

1 cup watercress, washed and trimmed

Method

Peel and chop the eggs. Stir through the tea oil, olives nigella seeds and seasoning.

Mash the avocado and spread it over the mountain bread. Add the egg mixture and lay the watercress over the top. Roll the bread up and cut the wraps in half.

Note: NIgella are small black seeds often incorrectly called black cumin or onion seeds. They are used on Turkish bread and available from good spice stores.

Makes 4 servings

Scale recipe to serves

Prep Time:	10 mins
Cooking Time:	10 mins
Ready in:	20 mins
Suitable for:
Finger Food, Lunch

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Nutritional Information - Per Serve
Kj	1123 kj
Calories	268 kcal
Fat	19.2 g
Saturated Fat	4 g
Total Carbohydrate	12.7 g
Total Protein	10.1 g
Fibre	2.8 g

Disclaimer: The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.