Avocados: Benefits and Ways to Eat Them!

Avocados are not just for making guac! These healthy fruits are quite unique because they do not contain a lot of carbohydrates like other fruits; however, they do contain a lot of fat – healthy fat!

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Although a majority of the calories in an avocado are fat, most of the fat is oleic acid.  This is a fatty acid that occurs naturally and is also a high component of olive oil. So why is this good? This fatty acid has anti-inflammatory properties that benefit our bodies and especially the cardiovascular system! Other great benefits of avocados include:

🔥They have over 20 different vitamins and minerals
🔥They contain no cholesterol or sodium and can actually help to lower cholesterol
🔥They contain more potassium than bananas (roughly 20% of daily value compared to roughly 12%)
🔥They contain plenty of fiber, which helps aid in digestion and weight loss
🔥They actually help you absorb nutrients better! Although you may be eating a very healthy meal, your body cannot always absorb all of the nutrients because they need some fat to bind to
🔥Due to their nutrients and healthy fats, avocados may help prevent diseases like cancer
🔥They’re delicious and can add a creamy texture to your meals

Please keep in mind that although we love avocados and their benefits, you still need to maintain a healthy diet and incorporate this superfruit as a complement to your nutrition. If you have any health or medication concerns, please consult with your physician.

Now for the good part – eating avocados! Since avocados are so nutritious and a great source of fat for our bodies, we have plenty of recipes, such as dips, spreads, mousses, and smoothies that contain avocados! Here is just a sample:

🔥Spread half of an avocado on your toast in the morning
🔥Eat half of an avocado as a snack (can drizzle with a teaspoon of honey too)
🔥Make our simple quinoa “burrito” bowl that uses half of an avocado or our eggs over avocado toast recipe. 

Want more great ways to eat and use avocados? Become a member of our plan here and start whipping up some healthy guac, avocado smoothies, bowls, and more!

 

3 Healthy Meals in 10 Minutes or Less!

Sometimes you do not always have time to prepare a meal or may be in a rush, so you need something quick.  But just because you are in a hurry, does not mean you have to sacrifice your health!  Below we are featuring three meals from our lifetime guide that are super easy and can be made in 10 minutes or less! If you want more healthy meals, including quick ones like these, check out our full length meal plan here.

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The Quicky Chickpea Bowl

  • Servings: 2
  • Difficulty: easy
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Ingredients:
-1 cup garbanzo beans
-2 cups chopped Kale greens
-½ cup diced tomatoes
-1 tablespoon onion powder
-1 tablespoon lemon juice (optional)
-½ tablespoon red pepper flakes (optional)
-1 tablespoon extra virgin olive or grapeseed oil
-½ teaspoon pepper

Directions:
Heat oil in a medium sized skillet.  Add garbanzo beans, tomatoes, onion powder, pepper and lemon juice and red pepper if using. Cook for about 5 minutes.  Toss in kale greens and cook for another couple of minutes, or until the kale greens have wilted. Serve immediately and enjoy!

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Tuna Apple Salad

  • Servings: 2
  • Difficulty: easy
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Ingredients:
-4 cups romaine lettuce, torn into bite sized pieces, or one 10 oz bag of mix greens
-2 cans of tuna
-1 chopped green apple
-1 small red onion, sliced
-¼  cup dried cranberries
-1 avocado, sliced
-2 tablespoons balsamic vinegar
-2 tablespoons extra virgin olive oil

Directions:
Come all ingredients, except for the vinegar and oil, in a bowl.  Set aside.  Whisk together the vinegar and olive oil and then drizzle over the salad.

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Fiesta Quinoa Bowl

  • Servings: 1
  • Difficulty: easy
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Ingredients:
-½ cup cooked quinoa
-1 cup spinach
-¼ cup black beans, drained and rinsed
-¼ cup Pico de Gallo
-¼ cup corn (optional)
-½ avocado, diced
-1 tablespoon chopped cilantro
-Hot sauce and/or cilantro lime dressing for topping (optional)
Dressing:
-1 lime, juiced
-½ tablespoon chopped cilantro
-2 tablespoons extra virgin olive oil.

Directions:
Combine all ingredients into a bowl and drizzle with a little hot sauce if using.  If making the dressing, combine all ingredients in a bowl and pour over quinoa mixture.

All 3 of these meals are featured from a section of our Burnin’ Meal and Workout Lifetime Guide that gives you all of the meals that you can prepare in 10 minutes or less!