Recipes & Nutrition Tips

Proven Health Benefits of Avocados

2/10/2021

Avocado is the fruit of the avocado tree & is prized for its high nutrient value while adding flavor and rich texture to many dishes. It’s often referred to as a superfood, which is not surprising given its health properties.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):

Vitamin K: 26% of the daily value (DV)
Folate: 20% of the DV
Vitamin C: 17% of the DV
Potassium: 14% of the DV
Vitamin B5: 14% of the DV
Vitamin B6: 13% of the DV
Vitamin E: 10% of the DV
It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).

This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food.

Easy Guacamole Recipe

What you need:

2 avocados mashed
1 lime (juiced)
1/4 cup cilantro (diced)
1/2 sweet onion (diced)
1 tsp salt

In a medium bowl, mash together the avocados, lime juice, and salt. Mix in onion & cilantro.
Refrigerate 1 hour for best flavour, or serve immediately.

How to Slice An Avocado for Toast

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Keto Pumpkin Spice Muffins

2/10/2021

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Equipment Needed
Measuring cups and spoons, non-stick muffin tin, mixing bowls, Ziplock bag and a hand held mixer
Instructions
To make the muffin batter: separate the eggs and beat the whites to stiff peaks in a bowl with a hand held mixer. Set aside.
·     In a large bowl, combine 1/2 cup swerve confectioners’ sugar, almond flour, chia seeds, pumpkin puree, sour cream, baking powder, pumpkin pie spice, vanilla extract, sea salt and the beaten egg whites. Stir to combine.
·     Preheat the oven to 350°.
·     Grease a muffin tin with coconut oil spray.
·     Pour the batter into the muffin tin (the batter should make seven muffins). Bake for 18 to 22 minutes.

To make the frosting: combine room temperature cream cheese, cream, vanilla extract, and 1/2 cup swerve confectioners’ sugar in a bowl. Mix with a hand held mixer until light and fluffy.
Transfer the frosting to a Ziploc bag and cut the corner off to create a piping bag.

Pipe 2 to 3 tablespoons of frosting on the top of each muffin, serve and enjoy. Store the muffins in the fridge for up to four days.

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