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Breakfast
Huevos con Frijoles Negros, Poblano y Aguacate
A Mexican-style breakfast plate of soft eggs over black beans and roasted poblano, topped with avocado, toasted pepitas, salsa verde and queso fresco on a warm corn tortilla.
◈ Cognitive◐ Satiation
Total25 min
Serves2
Prep12 min
Cook13 min
Why it works
Eggs provide choline for acetylcholine, the neurotransmitter central to memory and attention, while black beans and pepitas add folate, magnesium and polyphenols that support cerebral blood flow. Avocado contributes monounsaturated fat and lutein that accumulates in brain tissue, and the fiber-rich beans and fats blunt the glucose response for steady morning energy and lasting fullness.
Evidence
Draws on the MIND diet's inclusion of beans, healthy fats and vegetables alongside choline research linking 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.
