- Easy
- 13 min
- 2 serv.
- 5 synergies
- Now at its best: Tomato
The uitsmijter is the ultimate Dutch café breakfast: whole grain bread with cheese, fried eggs and tomato. This version adds avocado for healthy fats and makes it a complete, calorie-rich meal for active days.
The scent of butter melting in a hot pan, followed by the sizzling sound of three eggs sliding in. The whites creep upward, turning golden brown at the edges while the yolks still gently tremble. On a plate lie five slices of crusty whole grain bread, each covered with a slab of aged Gouda already starting to glisten. The eggs go on top — a true Dutch café moment. Alongside: slices of creamy avocado and juicy tomato, a color contrast that brings the plate to life. This is no subtle little breakfast. This is the uitsmijter, the breakfast that wakes up the whole house on a Sunday morning.
- 5
- min prep
- 8
- min cook
- 13
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Avocado 
Tomato 2.6x more lycopene absorption from salad/salsa
Technical: Tomatoes contain lycopene (3-8mg per 100g), a fat-soluble carotenoid with extremely low bioavailability without a fat carrier (<5%). Avocado contains 15g mono-unsaturated fats per 100g that stimulate micelle formation in the gut. Studies show 2.6x higher lycopene absorption when tomato is combined with avocado. Avocado also contains glutathione — a master antioxidant.
What does this mean for you? Guacamole with tomato, avocado toast with tomato, or a caprese with avocado — all these combinations ensure you absorb up to 2.6x more lycopene. Without fat, the lycopene literally slides right through your body.
Immune SystemSkin & Hair
Eggs Avocado Double dose of healthy fats and choline
Technical: Eggs contain 147mg choline per egg (27% RDA), essential for the neurotransmitter acetylcholine (memory and focus). Avocado also provides choline (14mg/100g) plus monounsaturated fat that increases absorption of fat-soluble vitamins from the egg (A, D, E, K). Together they deliver a double choline dose plus optimal vitamin absorption.
What does this mean for you? Eat avocado toast with a fried or poached egg. More choline for your memory, and the avocado fat helps absorb all vitamins from the egg.
Focus
Whole Wheat Bread Avocado Whole grain fiber + avocado fat for lasting satiety
Technical: Whole grain bread provides 7g fiber per 100g (soluble and insoluble) plus B-vitamins. Avocado offers 15g monounsaturated fats and 485mg potassium per 100g. Studies show avocado with carbohydrate-rich meals extends the feeling of satiety.
What does this mean for you? Whole grain toast with avocado — a popular breakfast that is scientifically supported. The fiber from the bread + the fats from the avocado keep you satiated longer than bread alone.
Weight LossBlood SugarEnergy
Sea Salt Avocado Minerals improve flavor perception and electrolyte balance
Technical: Sea salt contains trace minerals (magnesium, potassium, calcium) besides sodium. Tomato is rich in potassium (237mg/100g) and lycopene. Avocado adds magnesium (29mg) and potassium (485mg). Together they form a broad electrolyte profile: sodium (salt) + potassium (tomato/avocado) + magnesium (avocado) — essential for fluid balance and nerve function.
What does this mean for you? Sprinkle tomato and avocado with a pinch of sea salt. This is more than flavor — the minerals complement each other for a complete electrolyte balance.
HeartEnergy
Sea Salt Tomato Minerals improve flavor perception and electrolyte balance
Technical: Sea salt contains trace minerals (magnesium, potassium, calcium) besides sodium. Tomato is rich in potassium (237mg/100g) and lycopene. Avocado adds magnesium (29mg) and potassium (485mg). Together they form a broad electrolyte profile: sodium (salt) + potassium (tomato/avocado) + magnesium (avocado) — essential for fluid balance and nerve function.
What does this mean for you? Sprinkle tomato and avocado with a pinch of sea salt. This is more than flavor — the minerals complement each other for a complete electrolyte balance.
HeartEnergy
Instructions
- 1 Butter the slices of bread.
- 2 Place cheese slices on each slice.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 1 days in fridge
Tags & Diet
Allergens: Eggs, Dairy, Gluten