Comments Off on Avocado Toast

Avocado Toast

Category : Healthy Eating

Who knew mashing avocado on toast was trendy? Certainly not me…I’ve been making avocado toast for years because it’s quick, easy, delicious and nutritious.

I was very surprised to learn from a client (who travels a whole lot more than I do) that avocado toast is “a thing” on both coasts and here in the mid-west we’re missing out!!  I accidentally invented avocado toast (for myself) years ago because it’s a great substitute for some less desirable condiments such as mayo or butter.

Please, don’t worry about how many calories are in an avocado. The health benefits of the avocado far outweigh any concern you may have about the fat content… it’s monounsaturated fat which is “heart healthy” plus a little fat goes a long way toward helping you feel full longer so you will actually consume less calories throughout the day.

What’s so great about avocado?

  • They have more potassium than bananas
  • They are high in monounsaturated oleic acid, a “heart healthy” fatty acid that is believed to be one of the main reasons for the health benefits of olive oil.
  • A 100 gram (3.5 ounce) serving of avocado contains 7 grams of fiber, which is 27% of the recommended daily amount.
  • Numerous studies have shown that eating avocado can improve heart disease risk factors like Total, LDL and HDL cholesterol, as well as blood triglycerides.
  • Avocados are high in antioxidants, including Lutein and Zeaxanthin. These nutrients are very important for eye health and lower the risk of macular degeneration and cataracts.
  • They are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E and vitamin C.

 

  • One of my favorite breakfasts...avocado and egg sandwich

    One of my favorite breakfasts…avocado and egg sandwich

Comments Off on Friday Foodie: 15 Minute Creamy Avocado Pasta

Friday Foodie: 15 Minute Creamy Avocado Pasta

Category : Healthy Eating

Two things attracted us to this recipe:

  1. 15 minutes…we love any dinner item that takes only 15 minutes!
  2. Avocado…we love avocado (although it’s really hard to spell!)

We want to give credit where credit is due, so the source of this recipe is  www.ohsheglows.com

Bowtie pasta with creamy avocado sauce

Bowtie pasta with creamy avocado sauce

Ingredients:

  • 1 medium sized ripe Avocado, pitted
  • 1/2 lemon, juiced + lemon zest to garnish (use caution, it is easy to make this too tart)
  • 1-3 garlic cloves, to taste (we used 3 b/c we love garlic, but if you’re not a big fan use less)
  • 1/2 tsp kosher salt, or to taste
  • ~1/4 cup Fresh Basil
  • 2 tbsp extra virgin olive oil
  • 2 servings/6 oz of your choice of pasta (We like Barilla brand pasta in the yellow box)
  • Freshly ground black pepper, to taste

Directions:

1. Bring several cups of water to a boil in a medium sized pot. Add in your pasta, reduce heat to medium, and cook until Al Dente, about 8-10 minutes.

2. Meanwhile, make the sauce by placing the garlic cloves, lemon juice (be careful with the lemon juice…you can always add more, but you can’t take it out…the first time we made this it was WAY TOO TART), and olive oil into a food processor. Process until smooth. Now add in the pitted avocado, basil, and salt. Process until smooth and creamy. Ryan says next time he would omit the olive oil and just blend up the other sauce ingredients.

3. When pasta is done cooking, drain and rinse in a strainer and place pasta into a large bowl. Pour on sauce and toss until fully combined. Garnish with lemon zest and black pepper. Serve immediately. Makes 2 servings.

Please note: This dish does not reheat well due to the avocado in the sauce. Please serve immediately.