Avocado

I LOVE avocado. Avocado makes everything special!

Avocado is one of those foods that many people seem to be a bit frightened of eating too often because its high in calories due to a high fat content.  I don't worry about calories.  I eat avocados whenever I want to because they are so nutrient rich and the fat in them is good fat.  

Avocado is rich in many nutrients:  vitamins C, E, and K, folate, iron, potassium and magnesium and also contains smaller amounts of several other minerals.  Avocado is great for your skin, is a good source of fibre, helps to protect the liver and helps to lower cholesterol.  It contains oleic acid which can lower the risk of breast cancer, glutathione which also helps to protect against cancer and lutein which helps protect against eye cataracts and macular degeneration.

 

These days I eat avocado 4 or 5 times a week.  I put it in salads, spread it on toast topped with a boiled or poached egg, use it instead of cheese on a homemade hamburger, make guacamole by mashing and adding lemon juice, fresh herbs and garlic and spread it on steak, or chicken or use it as a dip.  I don't usually eat a lot of bread but on a recent camping holiday a good compromise between healthy and convenient turned out to be BBQ chicken and salad wraps for lunch.  I mashed and spread avocado over the wrap before adding the other ingredients.  With the creamy flavour of the avocado I didn't feel the need to add any store bought dressing or mayo that would be full of refined sugar and preservatives.

Avocado can be added to smoothies and I have even used it to make chocolate mousse!  The avocado gives the mousse a lovely texture.

For more nutritional information and inspiration about how to eat avocados visit the Australian Avocados website,  or here's an idea I have previously posted http://putthegoodstuffin.blogspot.com.au/2013/12/guacamole-topped-steak-with-rice.html

Sources:   http://m.avocado.org.au

100 Best Health Foods by Parragon www.parragon.com/lovefood

 

~ take every opportunity to put the good stuff in ~

This blog is about me, what I'm doing, what's working for me, and what's not. It includes my experiences and opinions. It is for general information only and is in no way intended to replace the advice of a health care professional.

Banana Pancakes

This idea comes from Edible Harmony's Two Ingredient Flourless Pancakes.

The original recipe is just two ingredients: banana and egg, and works very well for a quick breakfast or snack.  For additional nutritional impact I like to add a few extra ingredients:  LSA*, chia seed and blueberries.  As this is quite easy to make I often made this for breakfast on a recent camping holiday. You can mash and mix the ingredients with a fork but to speed things up I recommend using a potato masher.

Banana Pancakes

Ingredients

1 banana

2 eggs

1 tablespoon LSA*
1 tablespoon chia seed

A handful of blueberries - fresh or frozen

In a bowl mash the banana.  Add two eggs and mix well.  Add the LSA, chia seed and blueberries and stir to mix through.  Let the mixture stand for a few minutes to allow the chia seeds to absorb some of the egg and thicken the mixture.  Pour mixture into a hot pan and cook until the edges begin to firm up and bubbles start to appear.  Turn and cook on the other side.  I recommend keeping the pancake size small, about the size of your hand, so that they are easy to turn without breaking. Serves one.

The natural sweetness of the banana makes these pancakes sweet enough so that you don't need to add any syrup.

*LSA is a mix of ground linseed, sunflower seed and almonds.

Source: Edible Harmony http://www.edibleharmony.com/

~ take every opportunity to put the good stuff in ~

This blog is about me, what I'm doing, what's working for me, and what's not. It includes my experiences and opinions. It is for general information only and is in no way intended to replace the advice of a health care professional.

Chocolate Hazelnut Raspberry Soft Serve

I came across this idea from The Detoxinista.  Megan's Peanut Butter Banana Ice Cream is very easy to make.  It's just frozen banana blended with peanut butter.  I tried it with almond butter instead and it was delicious!

Then I had an idea.  Instead of almond butter I could try Hazelnut Cocao spread and add some raspberries.

Chocolate Hazelnut Raspberry Soft Serve

Ingredients

1 frozen banana

1 handful of frozen raspberries

1 tablespoon Mayver's Hazelnut Cacao Spread*

1-2 tablespoons of coconut water

I chopped the frozen banana into chunks and put that into a mini food processor.  Then I added the raspberries, a splash of coconut water and about a tablespoon of Hazelnut Cacao Spread.  I whizzed it in the blender, stopping a few times to scrape down the mixture.  That's it.  Spoon into a plate and serve if you can resist eating it straight from the food processor bowl!

*Mayver's Hazelnut Cacao Spread is simply blended hazelnuts and cacao and is available from selected Coles supermarkets or you can order online from Aussie Health Products www.aussiehealthproducts.com.au

Peanut Butter Banana Ice Cream

http://detoxinista.com/2012/07/peanut-butter-banana-ice-cream-dairy-free-vegan/

~ take every opportunity to put the good stuff in ~

This blog is about me, what I'm doing, what's working for me, and what's not. It includes my experiences and opinions. It is for general information only and is in no way intended to replace the advice of a health care professional.