Category: Avocado

Avocado

Avocados are fruits that are one of the few fruits that contain healthy unsaturated fats which can help lower LDL cholesterol. A new study published this month in the Journal of Nutrition has demonstrated that an avocado a day could help redistribute belly fat in women. In the study, adults who were overweight or obese participated in a randomized controlled trial that provided one meal a day for 12 weeks. Women who ate the avocado during their day had less deep visceral abdominal fat. So enjoy those avocados!

Reference: DOI: 10.1093/jn/nxab187

Adapted: Metabolic Balance Australia and New Zealand

Avocado Kiwi Spread

This creamy and delicious spread is perfect for the summer! Give it a try and let us know what you think!

Ingredients:
1 serving of a mixture of seeds (ex: pumpkin or sunflower seeds)
1 serving of kiwis
1 serving of avocado
1 serving of toasted rye bread

Preparation:
Toast the grain mixture in a dry pan and then let it cool down. Remove the peel of the avocado and the kiwi. Puree kiwi with avocado and a third of the seed mixture. Place the spread on the bread and sprinkle the remaining seeds over it. Eat a few seeds first and then enjoy the bread!

Tomato, Egg, and Avocado Carpaccio

This easy and fast carpaccio recipe is simple, delicious, and great as a lunch or dinner recipe.

Ingredients:
¼ tsp black sesame seeds
1 tomato 
1 serving of avocado
1 serving of hard boiled eggs
1 serving of lettuce 
Fresh herbs
Apple cider vinegar
Oil 
Salt and pepper

Preparation:
Toast the sesame in a dry pan and set aside. Wash the tomato and peel the eggs. Wash the lettuce and cut into bite-sized pieces. Mix dressing of 1 tablespoon of oil and 1 tablespoon of apple cider vinegar with 1 tablespoon of fresh herbs, salt and pepper. Halve the avocado, remove the pit and and peel. Cut the eggs, tomato and avocado into slices and place them in a circle, alternating between slices. Season with salt and sesame seeds. Arrange the lettuce in the middle of it, serve immediately with dressing. Enjoy!

Avocado Toast with Chicken Breast

Mashed avocado on crispy toast is not only quick and easy but also super delicious! Give this recipe a try and let us know what you think!

Ingredients:
1 portion of chicken breast
1 serving of avocado
1 slice rye bread
Salt and pepper

Preparation:
Cut avocado in half and remove the pit. Using a fork, mash the avocado and season with salt and pepper. Spread the avocado on the toasted rye bread. Cook the chicken breast in a pan, cut into slices, and place on top of the avocado toast. Enjoy!

Tip: For more variety and flavor you can season the mashed avocado with chili powder, everything bagel seasoning, or other spices!

Avocado

Avocados have increased in popularity in the US since the early 2000’s and are now a staple in many households. What many people may not know is that they are one of the most nutrient dense and healthy fruits! Not a vegetable, avocado is the only fruit that contains high levels of healthy monounsaturated fatty acids. In addition, avocados contain high amounts of fiber, are a great source of vitamins C, K, B6, and are rich in magnesium, potassium, and omega-3 fatty acids. Although most of the calories are derived from fats, these are all healthy fats that the cells in your body need for essential metabolic processes.

Avocados are extremely versatile and can be used in many different dishes. Try them mashed on toast, blended into a pasta sauce, on top of a salad, or even in a creamy chocolate pudding. The possibilities are endless!

Picture: Lemonly

Zucchini-parsnip-patties with Avocado Dip

Yesterday we talked about the health benefits of parsnips and today we have a delicious recipe that uses this great root vegetable.

Ingredients:
1 serving of vegetables (zucchini, parsnip, avocado)
1 serving of eggs
3 tablespoons of rye crispbread breadcrumbs
Freshly grated nutmeg
Chili
Lime zest
Oil
Salt and pepper

Preparation:
Wash and clean the zucchini and parsnips, grate coarsely and mix with the egg in a bowl. Add the rye crispbread and stir well. Mix the dough with 1 1/2 tsp. of salt, pepper and a pinch of nutmeg. Heat the oil in a large frying pan over medium heat. With a tablespoon, place four portions of dough next to each other in the pan. Cook the patties over low heat for about 5 minutes on each side until golden brown. Repeat this with eight more patties in the same way from the remaining dough and oil. 

For the dip, halve, core and portion the avocado. Add the avocado pulp, lime zests, garlic and chili to a blender and puree until smooth. Season to taste with salt and pepper. Enjoy the dip and patties together!

Avocado, Cheese, and Mango Salad

This fresh salad is packed full of delicious ingredients and bold flavors!

Ingredients:
1 serving of cheese
1 serving of vegetables (1/2 avocado, lettuce, 2 grape tomatoes, 1 tsp. diced shallot)
1 serving of mango
1/2 red chili pepper
1 Tbsp. olive oil
1 Tbsp. apple cider vinegar
1 Tbsp. chopped parsley or coriander
Salt and pepper

Preparation:
Clean, wash and drain the salad. Cut the cheese, avocado, and mango into small cubes. Wash and quarter tomatoes. Wash, seed and finely chop the chili pepper. Whisk the parsley, shallot, chili, vinegar, salt, pepper and oil together into a salad dressing. Set 1/3 of the cheese aside to start the meal with. Mix all of the other ingredients with the dressing. Enjoy!

Summer Bread Spread

Today we have a delicious spread for the summer season that is packed full of flavor!

Ingredients:
1 serving of seeds (sunflower seeds, pumpkin seeds, etc.)
1 serving of strawberries
1 serving of avocado
1 serving of rye bread

Preparation:
Roast the seed mixture in a dry pan until you smell a nutty aroma and then remove from the heat to cool down. Remove the pit and pulp of the avocado and cut the pulp into small cubes. Puree the strawberries with the avocado and a third of the toasted seeds (add a little bit of water for easier blending). Place the spread on toasted rye bread and sprinkle with the remaining seeds. Eat a few of the seeds first, then enjoy the bread and spread!

Tip: Strawberries can be replaced by other fruits such as apples!

Stuffed Avocados

Today we are bringing you another delicious summer recipe!

Simple pit an avocado and then fill the center with cucumbers, tomatoes, feta, pomegranate seeds and lemon zest. If you don’t have avocado in your plan, you can change the dish by using bell peppers or grilled zucchini instead. For more flavor you can even add a light dressing made with balsamic vinegar, a touch of oil, fresh herbs, and salt and pepper.

Avocado Salad Dressing

This salad dressing without oil is ideal for phase 2 and when you have avocado on your plan.

Ingredients:
20 g avocado
Apple cider vinegar
Salt
Freshly ground black pepper
Herbs (e. g. garlic, parsley, chives, dill …) 

Preparation: 
Puree the avocado with a little water, season with vinegar, salt and pepper, add some chopped parsley or other herbs. Add to your favorite salad and enjoy!

Notes:
If you have tomato or cucumber on your plan, you can add this to the dressing.
If you do not have vinegar on your plan, you might want to add fruit for some added flavor.