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Stuffed avocado

The avocado, this strange looking fruit, is actually one of the best foods you can add to your diet and one of my favorite foods.

Here are some of the many health benefits of avocado:

They are a superfood– packed with nutrients and heart healthy compounds they include over 20 different vitamins and minerals. Here are some of the most abundant nutrients in a single 100 gram serving of avocado.

  • Vitamin K: 26% of the RDA
  • Folate: 20% of the RDA
  • Vitamin C: 17% of the RDA
  • Potassium: 14% of the RDA
  • Vitamin B5: 14% of the RDA
  • Vitamin B6: 13% of the RDA
  • Vitamin E: 10% of the RDA

Plus, they have trace amounts of magnesium, manganese, copper, iron, zinc, vitamin A, B2 and B3.

They are loaded with fibre- fibre is indigestible plant matter than helps weight loss and reduces blood sugar spikes. There are two types of fibre, soluble and insoluble. Soluble fibre helps promote good gut bacteria and reduces cholesterol levels and the risk of heart disease. Insoluble fibre found in seeds and skins of fruit helps in weight loss, keeping you regular and improving bowel- related health problems like constipation and IBS.A fresh avocado cut in half

Avocados are heart healthy- heart disease is prevalent in today’s society and the leading cause of death in the world. Eating avocados helps to lower LDL (the bad cholesterol), blood triglycerides and helps to raise HDL (the good cholesterol). They also contain monounsaturated fatty acids which helps to lower inflammation in the body.

Contain antioxidants to help eye health– avocados help to increase absorption of antioxidants from other foods as well as being high in antioxidants themselves. These nutrients have been linked to reducing cataracts, macular degeneration.

Help relieve symptoms of arthritis-arthritis is a common problem and multiple studies have shown avocados.

Delicious and easy to add to your diet- whether you choose to eat one out of its skin, made into guacomole, mixed into salads or stuffed, avocados are delicious and healthy.

For more healthy recipes and actionable steps to obtain a healthier you, join us on The Eat Real Food Health Summit, which airs for free March 17-23. Join me as I interview 40 world-renowned health experts in the fields of functional medicine, nutrition, naturopathic medicine, personal development and the mind body connection. Click here to check out the amazing topics we cover and to register for free.

Avocado Stuffed with Beans

Ingredients

  • 1 cup cannelini beans, rinsed and drained
  • 4 fresh basil leaves
  • 4 olives stuffed with pimentos
  • 1/4 tsp sea salt
  • 2 tbsp extra virgin olive oil

Directions

  1. Mix all ingredients in a food processor and pulse gently to combine, but to leave slightly chunky
  2. Stuff mixture into 2 halves of avocado

Avocado Stuffed With Egg

Ingredients

  • 2 hard boiled eggs
  • 2 tbsp extra virgin olive oil
  • 1/4 tsp dry mustard
  • 1 tbsp white balsamic vinegar
  • 1 green onion, chopped
  • 1 tbsp fresh dill, chopped

Directions

  1. In a bowl mash egg
  2. Add in cut up onion and dill
  3. In a small bowl whisk together olive oil, mustard and vinegar
  4. Pour dressing into egg mixture and combine
  5. Stuff avocados with egg mixture

Avocado Stuffed With Salmon

Ingredients

  • 1 tin wild salmon, drained
  • 1 tbsp fresh dill, chopped
  • 1 celery stalk, diced
  • 1 green onion, sliced
  • mayonnaise

Directions

  1. In a bowl mix all ingredients until combined
  2. Stuff avocados with salmon mixture

Original Recipes by Shirley Plant

 

 

4 responses to “Avocados Stuffed 3 Ways

  1. hi shirley, love your nutrition newsletter…so helpful; great summit was so professional and tremendous information and am applying lots. ; really admire the many friends i met in Toronto when i lived there from 1960-1966…. wonderful memories and fine people…. thank you for good work…. namaste…patricia turner, near austin, texas

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Shirley Plant

About Shirley

I'm Shirley Plant, nutritionist and cookbook author. My passion is helping you figure out which foods fuel your body and which ones deplete it.

Appearances By Shirley

  • CTV News
  • Rogers TV
  • FoodNetwork.ca
  • The Eat Real Food Health Summit
  • Menopause Wellness Summit
  • The Parenting TeleSummit

Appearances By Shirley

  • CTV News
  • Rogers TV
  • FoodNetwork.ca
  • The Eat Real Food Health Summit
  • Menopause Wellness Summit
  • The Parenting TeleSummit

Shirley's Cookbooks

Finally... Food I Can Eat!

Finally... Food I Can Eat!

A dietary guide and cookbook featuring tasty non vegetarian and vegetarian recipes for people with food allergies and intolerances. Recipes free of gluten, dairy, eggs, corn, wheat, nightshades, sugar and yeast.

Finally... Paleo Food I Can Eat!

Finally... Paleo Food I Can Eat!

Paleo recipes for breakfast, lunch, snacks, dinner, and dessert. Recipes free of grains, legumes, dairy, refined sugar, eggs and almonds. Plus, chapters on the mind body connection by Dr. Eva Selhub M.D and healing your body from chronic illness with Dr. Terry Wahls. M.D.

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