January 19, 2017
An Avocado a Day Keeps the Sad Away
It’s the beginning of a new year which can be tremendously uplifting and exciting but also can be chalk full of grueling workouts, gloomy weather and plain, leafy salads of monotonous boredom. For some, that’s the only way to get back into good habits to eventually strike a livable balance. Amen. Power to you.
But remember, being healthy doesn’t mean limiting your senses and flavour spectrum to 50 shades of blah. There are delicious sights, sounds and tastes out there that won’t destroy your focus or add trash to your temple. You can easily make a meal that is packed with the nutrients that do a body right while losing yourself in a proper “Ohhhhh thank goddd for this slice of heaven” food moan. If that interests you, now is the time to embrace your good old pal, the hero of health nuts, the champion of good choice making, the first-class fruit — the avocado.
Here are a couple things to consider if you need some more consumption encouragement (which is weird, but ok):
- As you may have heard, avocados have a high fat content. Between 71-88% of their total calories is fat—about 20 x the average for other fruits.
- You’ll get ~34% of your daily intake of fats (the good kind) from one whole avocado but also ~40% of your daily fibre.
- Eating avocados can help control blood sugar, regulate insulin, help with weight management, and decrease inflammation. What does that mean? It means that your skin is going to glow with plump vivacity, your organs are going to function on an optimal level, your cholesterol will drop and your body will love you.
- Also, in case you forgot, avocados are f*cking delicious. They are like soft, sumptuous fruit butter that you can add to almost anything to increase its enjoyable edibility.
So, to celebrate the awesomeness of the avocado, we put together a full day’s menu to incorporate them into any and every meal. Choose a few (or all of them) to add some sunshine to your world and practice your happy food dance.
I Eat Pieces of Fruit Like You for Breakfast
AVOCADO ON TOAST WITH FETA, SOFT BOILED EGG + SEA ASPARAGUS
Boil egg for 6 minutes to achieve dark yolk with soft, semi-liquid texture. Toast bread of choice (something of the seedy and hearty variety is best). Add one tsp of hemp oil to each piece of bread for moist texture. Spread avocado, sprinkle cheese, layer sea asparagus and top with egg. Season lightly as asparagus and feta are already very salty.
10:30 Snack Attack
Avocado Green Smoothie
The avocado in this will add creamy texture and a whipped froth so you’re not stuck drinking green sludge.
- 1 Apple
- ½ avocado
- Bunch of parsley
- 2 cabbage leaves
- ⅓ cup broccoli (ish)
- Tbsp honey
- ½ cup water.
- Blend the living crap out of it or throw in a juicer.
Lunch — For Your Health
Chilled Avocado Soup
Heat 2 tablespoons of olive oil in a skillet over medium heat. Add some onion, chile and garlic and cook for about 2 mins. Season with salt to taste and set aside to cool. Put 2 avocados in a large bowl and add 2 cups of veggie stock, juice of one lemon, cilantro and your onion mixture. Blend everything together and add water slowly until desired texture is achieved.
Quinoa and Avocado Salad
Hearty protein kick to get you through the day and keep your brain sharp.
Cook quinoa like rice —1 cup quinoa to 2 cups of water, bring to boil, cover and simmer for 20 mins.
Steam brussels sprouts, toast walnuts, add pomegranate seeds. Dice avocado into thin slices and season with salt. Add a simple vinaigrette or make a sauce with 2 tablespoon of tahini, lemon, water, salt and sambal oelek for a creamy, spicy kick.
Sweet Potato Wedges with Guacamole
If you thought you didn’t need a snack before dinner, think again. Small meals throughout the day are key. Prepare for the inevitable so you don’t have a meltdown and reach for the dire straights Doritos.
Preheat your oven to 400° F. Cut and dress potato wedges with extra virgin olive oil or avocado oil and season generously with salt and pepper. Spread potatoes in an even layer on a baking sheet and roast, stirring occasionally, until tender— about 20 to 25 minutes.
Peel and mash avocados in a medium serving bowl. Stir in some diced onion, garlic, cilantro, lime juice, salt and pepper – make extra for dipping other stuff like raw veggies.
Winner Winner Avocados for Dinner
ZUCCHINI “PASTA” WITH AVOCADO AND EDAMAME
A simple alternative to spaghetti, this dish is simple but tasty. Feel free to add more veggies and some roasted cashews for added protein punch.
Spiralize, peel or slice zucchini into noodle shapes. Boil for about 2 minutes to tenderize. Sautée edamame with 2 cloves of garlic and olive or avocado oil. Add chopped, slightly firm avocado and cooked edamame. Dress with extra virgin olive oil, a squeeze of lemon and season with salt and pepper to taste.
Avocado Rocket Salad
The easiest salad ever, the avocado will add creamy fatty flavour without weighing you down.
Toss arugula, green onion, cucumber, sliced avocado, hard boiled egg and snap peas in a bowl.
Make a simple vinaigrette with olive oil, apple cider vinegar, salt and pepper. Keep it simple and dairy free or add shaved parmesan for added depth of flavour.
Chocolate Avocado Pudding
It sounds gross but is sooooo good.
Get yourself —
- 2 avocados
- 1/2 cup unsweetened cocoa powder
- 1/2 cup brown sugar
- 1/3 cup coconut milk
- 2 teaspoons vanilla extract
- Pinch of cinnamon
— blend them all together and chill for at least 1 hour before serving.
Mini Avo Tacos
These little flat bread wonders are great for curbing the late night gremlin grumbling in your tummy.
Just buy some pre made little mini pitas, warm them up in a pan with some avocado oil, add a healthy dose of hummus, 1-2 slices of avocado, salt, pepper, a sprinkle of cilantro and a squeeze of lime.
(Swap pitas for rice cakes for a healthier, gluten free option.)
Here’s to a great kick off to 2017! Snack away!