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EVERYTHING AVOCADO


Avocados are a great source of vitamin C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocados also provide lutein, beta-carotene, and omega-3 fatty acids. All these things can help ward off cancer (prostate and colon), arthritis and osteoporosis, depression, and chronic inflammation. Avocados can help maintain your digestion, blood pressure, heart, vision, and pregnancy.

Breakfast: Avocado and Toast

by Simple Green Moms

Serving size 2 slices (500 calories per serving size)

Ingredients:

2 eggs (however you like them)

2 slices of multigrain or whole grain bread (toasted)

1 small avocado

1 teaspoon lime juice

black pepper and everything bagel seasoning (to taste)

Instructions:

Prepare toast and eggs to personal preference. Peel and mash avocado with lime juice and seasonings. Spread avocado evenly on each slice of toast then top each with eggs and any additional seasonings. Served immediately.


Lunch: Avocado Chicken Salad

by That Low Carb Life

Recipe yields 6 serving (220 calories per serving)

Ingredients:

2 cups shredded chicken

2 avocados

¼ cup of mayo

¼ cup diced red onions

1 tablespoon fresh cilantro

2 teaspoons lime juice

1 teaspoon garlic powder

½ teaspoon salt

Instructions:

Add all ingredients into a mixing bowl and mix well to break down the avocado. Serve immediately.

Snack: Guacamole

by The Endless Meal

Serving size 1/3 cup (123 calories per serving)

Ingredients:

3 ripe avocados (peeled and pitted)

½ lime

1-2 cloves of garlic (finely minced)

Large pinch of salt and any other seasonings wanted

Instructions:

Remove the flesh of the avocados into a medium sized bowl. Squeeze the juice of the lime into the bowl and avoid getting any seeds. Add garlic, salt, and another other seasonings wanted and use a fork to gently mash into the avocado.


Dinner: Avocado Stuffed Chicken

By I Wash You Dry

Makes 4 serving (246 calories per serving)

Ingredients:

4 large chicken breasts

All purpose seasoning blend

1 large avocado (peeled, pitted and diced)

¼ cup sun dried tomato strips in oil (drain and diced)

2 tablespoons chopped cilantro

¼ teaspoons of salt

1 to 2 tablespoon of extra virgin olive oil

Instructions:

Preheat oven to 425 degrees F. Use sharp knife to slice a pocket into each chicken breast and season the chicken on both sides with seasoning blend. In a small bowl combine the avocados, sun dried tomatoes, cilantro and salt. Divide the mixture between the chicken breasts and secure the pockets with toothpicks. Heat a lard cast iron or oven safe skillet over medium heat. Add olive oil to pan and when hot, sear the chicken on both sides for about 3 minutes until brown. Cover pan with aluminum foil and place in preheated oven for 15 to 17 minutes until the chicken’s internal temperature is 155 degrees. Remove from oven and keep covered for 5 minutes before removing toothpicks and enjoying. Can add 1-cup part skim milk mozzarella for 72 calories more.



Dessert: Blueberry Avocado Banana Smoothie

Well Plated by Erin

Makes 2 servings (283 calories per serving)

Ingredients:

½ cup almond breeze almond milk unsweetened vanilla

1 cup fresh spinach

1 medium ripe banana (peeled)

½ ripe avocado (peeled and pitted)

2 cups frozen blueberries

1 tablespoon ground flax seed meal

1 tablespoon almond butter

¼ teaspoon cinnamon

Instructions:

Place all ingredients into blender and blend until smooth. Serve in a cup.

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