Turmeric onion eggs with garlic avocado tomato and olive oil salsa (heart friendly)

Eggs can be part of a healthy eating program to help lower your cholesterol naturally. Yes, I know it goes against much of what you’ve probably heard, but as I find through my food research on almost a daily basis, the food recommendation literature out there is mostly commercially biased, or just plain wrong when it comes to helping us become heart healthy.

As part of a cholesterol reducing heart friendly diet, a few eggs, or some studies even suggest up to between 7 to 14  lightly cooked eggs (with the raw yolk intact), a week are good for you. “There is a major misconception that you must avoid foods like eggs and saturated fat to protect your heart,” says Dr. Joseph Mercola, and Dr. David L. Katz notes that “numerous studies show that cholesterol from food sources has little effect on levels in your blood.”

Turmeric onion eggs with garlic avocado tomato and olive oil salsa

Turmeric onion eggs with garlic avocado tomato and olive oil salsa

Turmeric onion eggs with garlic avocado tomato and olive oil salsa (heart friendly)

These turmeric eggs are a zippy and healthy way to begin your day as turmeric is emerging as a heart-healthy food source with several other positive health benefits including antioxidation, inflammation reduction and cancer prevention.
Course Mains
Cuisine Dairy Free, Gluten Free, Nutrient Rich, Refined Sugar Free
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2
Author Laura Livesey


Eggs on toast[/fusion_builder_column]

  • 1 Tbsp avocado or coconut oil oil why this oil for high heat cooking?
  • 1 small red onion minced
  • 1 tsp cumin seeds optional
  • 4 eggs
  • 1 Tbsp turmeric powder I grind turmeric root in an old coffee grinder
  • 1/2 cup fresh coriander/cilantro or parsley if you prefer
  • 1/2 tsp chili powder optional
  • Salt and pepper to taste
  • 2 pieces of wheat free high fibre bread
  • Extra virgin olive oil to brush onto hot toast


  • 2 avocados cut into rough pieces
  • 10-15 cherry tomatoes cut in half
  • 2 Tbsp extra virgin olive oil
  • 1 clove garlic minced


  1. Heat up the avocado oil (why avocado oil and not olive oil or vegetable oil?) and then saute the red onion and cumin seeds for about 3-5 mins until soft.
  2. Mix gently in a small bowl: cherry tomatoes that are cut in half, chopped up avocados, minced garlic, olive oil and salt and pepper to taste.
  3. Crack the eggs into a bowl, whisk them, and then mix in the turmeric, coriander, chili pepper, salt and pepper. Add to the onions cooking in the pan. The key is to very lightly cook the eggs. Don't let them cook too long. Just heat everything up and then take your pan off the heat once the eggs have set slightly.
  4. Put your toast in the toaster. Brush each one with oil, sprinkle lightly with salt, and then spoon 1/2 of the eggs onto each piece of toast. Serve the salsa alongside your eggs on toast and enjoy!
  5. Optional: you can see in my photo that I added a small piece of goat's cheese on top of my eggs.

How does this recipe help my heart health?

These turmeric eggs are a zippy and healthy way to begin your day as turmeric is emerging as a heart-healthy food source with several other positive health benefits including antioxidation, inflammation reduction and cancer prevention. See this University of Maryland article for more info on the positive studies done on turmeric. I am always looking for ways to add turmeric to my food, and eggs and turmeric are a great combination!

Onions, tomatoes, and garlic are part of the famous polymeal food solution to reduce cholesterol naturally. And avocados and olive oil are both heart health champions – I recommend you eat at least one avocado a day in your green smoothie, as well as look for other opportunities to eat them. In a study from Mexico’s Instituto Mexicano del Seguro Social, women and men who ate one avocado per day for a week had a reduction in total cholesterol of 17 percent.

I tend to avoid bread in general due to the fact that wheat drives obesity, diabetes, heart disease, cancer, dementia and more, however on weekends I will indulge in the odd slice alongside my turmeric eggs, and this gives me that “weekend breakfast” feel without breaking the carb limit (this is a wheat free, high fibre bread from my local farmer’s market).

Enjoy the eggs and feel good knowing that you are lowering your cholesterol naturally!