RECIPES
Healthy Avocado Recipes Avocados are very nutritious foods packed with heart-healthy benefits. They are naturally rich in fiber, which contributes to weight loss, reduced blood sugar spikes, and metabolic health (Pereira et al., 2004).
Creamy Avocado Banana Smoothie
Tomato and Avocado Sandwiches
• 1 large frozen banana
• 1/2 medium ripe avocado, peeled and mashed
• ½ medium ripe avocado
The main macronutrient present are fats, which constitutes over two thirds of its total calories. Much of the fat in avocado is oleic acid, a monounsaturated fatty acid linked to reduced inflammation and regulation of genes that causes cancer (Menendez & Lupu, 2006).
• 1 large handful of greens (kale, spinach, etc.)
• 4 slices whole wheat bread, toasted
• 1 cup unsweetened almond milk or any non-dairy milk
• 2 tablespoons finely chopped shallot
Avocados are a good source of potassium as well. One medium avocado packs 20% of the recommended daily intake of potassium. A high potassium intake is linked to reduced blood pressure, which is a main risk factor for heart attack, stroke, and kidney failure (Aburto et al., 2013).
• 1 tbsp of seed of choice (flax, sunflower, chia, etc.)
Add frozen banana, avocado, greens, frozen berries, seeds, and almond milk to a high-speed blender.
Healthy Avocado Toast • 1 avocado, peeled and seeded • 2 tablespoons chopped cilantro • Juice of ½ lime
• ½ cup frozen berries
• Salt and pepper • 2 slices whole grain bread • 2 eggs poached
Toast 2 slices of whole grain bread in a toaster until crispy. In a bowl combine and mash avocado, cilantro, lime juice, salt, and pepper.
• 1 medium tomato, sliced • 1/4 cup hummus Spread the avocado over 2 slices of toast. Then, add the tomato and shallot. Spread the hummus over the remaining toast slices; then place on top of the avocado toast. Source: Taste of Home
Blend until creamy and smooth. If the smoothie is too thick, add more non-dairy milk. If it is too thin, add more frozen banana or avocado. Divide servings between glasses and enjoy! Source: Minimalist Baker
Spread half of the mixture on each slice of toasted bread. Top with poached egg. Source: Gimme Delicious
8 THE HEART OF JACKSONVILLE | Issue 9 2021
Issue 9 2021 | THE HEART OF JACKSONVILLE
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