Day to Night Ingredient: Avocado

小弯曲亚历克西斯
经过小弯曲亚历克西斯
Share it:
Day to Night Ingredient: Avocado

We all know cooking homemade meals is the fastest way to eat better and meet our happiness and wellness goals. But having to go shopping for new ingredients every time you want to cook is like a hitch in the chain. Having ingredients on hand that can stand in for great breakfasts, lunches and dinners (and everything in between) is like having a silver bullet that guarantees you’ll shoot straight when it comes to making nutrient-packed, healthy (and delicious) meals.Sweet potatoes是这样的成分,但不断适应的鳄梨也是如此。

是的,鳄梨已被利用为本世纪最受欢迎的烤面包馅料(很美味)omega-3 rich, vitamin-and-mineral packed fruitsare some of the easiest ingredients to have on hand to make meals fast, easy and satisfying.

鳄梨不需要太多就可以成为演出的明星 - 他们实际上并不喜欢煮熟,这使他们成为快餐的好候选人。但是,鳄梨确实喜欢被混合,烘烤,烤或切成薄片并像他们一样享受。在室温下存放鳄梨直至成熟;挤压时他们会付出一些。然后转移到冰箱以停止成熟(他们将完全准备好几天的进食)。

Here are some best ideas and practices for getting avocados on your plate, no matter the time of day!

这些小鳄梨和鸡蛋优点的小船看起来令人印象深刻,但它们非常快捷,轻松。就像在一样,您可以在洗澡时烘烤它们,也可以让那个顽固的孩子刷牙。(Not to mention they’re Paleo-friendly and highly portable, which means you could bake them and put them in a bowl to go; the jammy yolks and creamy avocado will still be spreadable on toast when you get where you’re going on busy mornings.

AVOCADO-BAKED EGGS

Ingredients

  • 2 large avocados, halved and seeded
  • 4 large eggs
  • 犹太盐和新鲜的黑胡椒,品尝
  • 2汤匙切碎的新鲜细香葱或其他草药

Directions

Preheat oven to 425°F (220ºC).

Lightly oil a baking sheet or coat with non-stick spray. Using a spoon, scoop out about 2 tablespoons of avocado flesh, creating a small well in the center of each avocado.

Gently crack 1 egg, and slide it into the well, keeping the yolk intact. Beware: Some of the white may run over the edge. Repeat with remaining eggs and season with salt and pepper, to taste.

烘烤直到蛋清凝固,但蛋黄仍然流鼻涕,大约15-18分钟。

如果需要,请立即食用,用细香葱装饰。

服务:4 |服务尺寸:1/2鳄梨加1个鸡蛋

Nutrition (per serving):Calories: 71; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 185mg; Sodium: 70mg; Carbohydrate: 0g; Dietary Fiber: 0g; Sugar: 0g; Protein 6g

Avocado is such a nutritional powerhouse that it’s not a bad idea to have it as your midday main course. Served atop toast, as the center of a great sando or the meaty-est non-meat addition to a great salad or noodle bowl (as below), avocados are the answer. Buckwheat noodles are gluten-free and anti-inflammatory. In this recipe they cradle flavorful chicories and greens. You could substitute the buckwheat noodles for another最喜欢的面条, steamed rice or even quinoa.

CHICORY AND NORI BUCKWHEAT NOODLE BOWL WITH AVOCADO

Ingredients

给沙拉用的

  • 2杯(450克)奇异(和/或Tat Soi,Radicchio和Bok Choy)
  • 2 cups (450g) baby spinach
  • 4 ounces (113g) buckwheat noodles, cooked according to package directions
  • 5 small, fresh radishes, sliced very thinly
  • 1–2 avocados, soft but not squishy, sliced thinly
  • 1/4杯(45克)榛子,去除皮肤和切碎的皮肤
  • 3/4杯(84克)敬酒的诺里,崩溃了

为了调味

  • 2汤匙柠檬汁或米醋
  • 2 tablespoons toasted sesame oil
  • 1/2 tablespoon maple syrup
  • Flaky sea salt and black sesame seeds, to finish

Directions

让重煎锅在炉灶上用中火加热。

In the meantime, drizzle chicories with olive oil.

转移到热煎锅中,然后煮至枯萎,然后扔一次煮熟。从煎锅中取出童话般的味道,然后稍微冷却,然后与婴儿菠菜一起扔。准备其他成分时放在一边。

在一个小碗中,将柠檬汁或醋,油和枫木搅拌均匀,直至充分混合。搁置。

在单个盘子上,或在一个大的宽阔的碗中,将煮熟的荞麦面与煮熟的乳脂和蔬菜混合物分层;使它变色!在沙拉上淋上调味料,然后扔掉以完全覆盖叶子。

接下来,撒上切成薄片的萝卜,切成薄片的鳄梨,烤榛子,诺里和芝麻种子以及撒上片状海盐。

服务:4 |服务尺寸:1杯greens, 1 oz pasta, 1/2 avocado

Nutrition (per serving):热量:280;脂肪:13 g;饱和脂肪:3 g;Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 58mg; Carbohydrate: 36g; Dietary Fiber: 2g; Sugar: 14g; Protein 5g

Move over marinara! This creamy avocado-starring pasta will be your new go to for pasta night. Creamy avocado, tangy feta, bright little edamame and dashes of lemon and pepper, this dish is unexpected, impressive and almost as easy to make as popping a jar of prepared tomato sauce (but much more satisfying).

鳄梨卡瓦塔皮与毛豆

Ingredients

  • 12 ounces (400g) cavatappi pasta
  • 1 cup (155g) shelled edamame (frozen or fresh both work)
  • 2 ripe avocados
  • 1/4 cup (37g) feta
  • Juice of 1/2 lemon
  • 1汤匙橄榄油
  • 2杯(450克)婴儿菠菜叶,轻轻撕裂
  • Salt and pepper, to taste
  • Crushed red pepper, to taste

Directions

Fill a large pot with water to boil the pasta; add a good bit of salt and a glug of olive oil. Bring to a rolling boil, add pasta, cook according to package directions.

Just as the pasta is done, add the edamame and allow the residual heat to blanch the beans.

用凉水排干并冲洗面食和毛豆。放在一边让冷却一点。

将面食和豆子放入一个宽阔的碗中。切成薄片,并为鳄梨打分,挖出黄油鳄梨肉。快速加入所有鳄梨,然后将柠檬挤在整个混合物上。加入撕裂的菠菜叶。折腾好。

Season with salt and pepper, and add a good glug of olive oil. Toss well again.

oop放入碗中,再加上碎红辣椒。

服务:4 |服务尺寸:1杯

Nutrition (per serving):Calories: 437; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 43mg; Carbohydrate: 69g; Dietary Fiber: 5g; Sugar: 1g; Protein 17g

About the Author

小弯曲亚历克西斯
小弯曲亚历克西斯
Lentine是一位好奇的,经典的厨师和前职业运动员。她使用自行车,原始的生活和旅行体验和有机成分来激发运动员和每个人通过食物探索,联系和扩大人类体验。她之前曾在Skratch Labs担任厨师/食谱开发商/内容创建者和烹饪总监,Skratch Labs是一家运动营养公司,致力于为现代“能量食品”提供真正的食品替代品。今天,她写道,厨师,讲话并分享有关整个,简单,美味的食物的滋养运动和生活的想法。

有关的

Never Miss a Post!

打开MyFitnessPal桌面通知,并了解最新的健康和健身建议。

Great!

Click the 'Allow' Button Above

惊人的!

你们都设定了。