Dietary avocado dishes: 9 simple recipes

Avocado salad

©_lettasdiary

Ingredients:

avocado – 1 pc.
cucumber – 1 pc.
canned tuna (red fish or seafood)
lime (or lemon) juice
olive oil – 1.5 tsp.
salt
allspice
green onions

How to cook?

Wash the avocado, cut in half, remove the pit. Scoop out the pulp with a spoon and finely chop it along with the cucumber.
Mix all ingredients in a bowl, adding tuna, lime juice, olive oil and spices.
Fill the avocado halves with the filling and garnish with finely chopped greens. A light and healthy salad, like all dietary avocado dishes, is ready to eat.

Diet salad with chicken and apple

This recipe is perfect for those who are on a diet, and even exhaust themselves with training. Chicken is a source of protein, which is needed for muscles, and celery has long established itself as a means of losing weight. It is low in calories, but it contains a lot of fiber, which the body will have to spend a lot of money digesting.

For 2 servings of salad you will need:

1 large breast - about 200 grams;
3-4 stalks of celery;
1 small apple;
3 tbsp. Greek or natural yogurt;
1/2 tsp. curry powder;
a handful of nuts and green onions (1 tbsp) at your discretion.

Preparation:

1. Divide the chicken breast into pieces about 3 cm and place in a salad bowl.

2. Cut the celery into 1.5-2 cm slices. Core the apple and cut into cubes. Place everything in a bowl with the chicken.

3. Season everything with yogurt and sprinkle with curry, mix well. Decorate with nuts, you can take pine nuts or crushed almonds.

Diet chicken salad is ready. Calorie content per 1 serving: about 200 kcal.

A few tips for preparing healthy salads:

use olive oil-based dressings;
more greens and lettuce leaves - Romaine, spinach, Iceberg and other salads are very beneficial for the body;
say "Yes!" cheese - low-fat varieties of cheese must be present in the diet in small quantities;
don’t forget about protein - chicken or salmon, tofu or nuts will be excellent ingredients for salads;
and of course, more vegetables and fruits - carrots, cucumbers, peppers, broccoli, peas, various berries are rich in fiber and good for digestion.

Avocado diet dishes: guacamole

©AllrecipesRU

Ingredients:

avocado (ripe) – 3 pcs.
tomatoes – 2 pcs.
lime – 1 pc.
onion – 1 pc.
garlic – 1 tooth.
salt – 1 tsp.
cayenne pepper - a pinch
cilantro

How to cook?

Wash the avocado, cut in half, peel, remove the pit and place in a deep bowl.
Squeeze the juice from the lime and pour it over the avocado. Then add salt here and mix everything well.
Chop the onion, cilantro, tomatoes, garlic clove and add all these ingredients to the avocado pulp along with the cayenne pepper. Mix everything carefully again and serve the dish with diet homemade chips.

The nutritional value

The gastronomic versatility of avocado is perfectly complemented by a set of beneficial qualities achieved through its multifaceted chemical composition. Water accounts for just over 70%. The rest of the volume is divided among themselves by mono- and disaccharides, starch, ash, saturated fatty acids, and dietary fiber. The product also contains enough minerals and vitamins, hence its beneficial effect on the body as a whole.

Proteins fats carbohydrates

In the usual sense, fruits are sources of carbohydrates. In the case of an alligator pear, this rule does not work. Fats are what predominates in the pulp with a nutty and creamy taste. In a fresh product with a calorie content of 160 kcal per 100 g, the following ratio of BJU is stated:

proteins – 2 g;
fats – 14.66 g;
carbohydrates – 1.83 g.

Butter is an even fattier product, which, with a calorie content of 884 kcal per 100 g, contains:

proteins – 0 g;
fat – 100 g;
carbohydrates – 0 g.

Heat treatment does not in any way affect the fat content of the fruit. When baking, for example, its calorie content stops at 163 cal per 100 g, and the BJU ratio becomes as follows:

proteins – 6 g;
fats – 14 g;
carbohydrates – 1 g.

Important! The South American fruit contains monounsaturated acids that weaken fatty tissue, regardless of where it is deposited. With the help of the fruit, it is easy to get rid of even belly fat, since its consumption stimulates blood circulation in the abdominal wall and strengthens muscle fibers.

Macro- and microelements

The ability of avocado to saturate with a fairly low calorie content and maintain the health of many organs and systems of the body is due to the high content of minerals from the “essential” category:

Fluorine is a microelement whose main role is in the formation of bone tissue and the formation of tooth enamel, with an additional role in stimulating blood circulation processes.
Selenium is a “longevity” microelement that strengthens the immune system, acts as a powerful antioxidant and reduces the risk of developing cardiovascular pathologies.
Manganese is to some extent involved in the functioning of all vital systems and organs, and at the same time regulates fat metabolism.
Copper – takes part in the regulation of hematopoietic processes that affect the functioning of the endocrine system and ensure iron metabolism.
Zinc is a microelement that is of particular importance for regulating the functioning of the central nervous system, but at the same time is responsible for the sharpness of taste perception and vision.
Iron is a regulator of hematopoietic processes and intracellular metabolism, ensuring normal functioning of the thyroid gland.
Phosphorus – helps the kidneys, promotes growth and restoration of the body, regulates the acid-base balance.
Sulfur – takes part in the formation of bone tissue and strengthens muscle tissue, removes toxins from the body and normalizes sugar levels.
Molybdenum is a microelement that is important for blood composition and tissue respiration, influencing the quantitative and qualitative composition of intestinal microflora.
Potassium is a participant in metabolic processes, regulates water balance and normalizes heart rate.
Sodium – is involved in normalizing the functioning of the nervous system and strengthening the cardiovascular system, and also stimulates digestion.
Magnesium, the “metal of life,” has a beneficial effect on the heart and nervous system, improves the functioning of the digestive system and maintains bone health.
Calcium is the main “building element” in the body, maintaining healthy bones and teeth.

Since alligator pear has the main effect on the cardiovascular and nervous systems, consuming it increases the chance of preventing the same heart attack and reducing psycho-emotional stress. By including avocado in your diet, you can overcome the nervousness and sleep disturbances that are typical for those losing weight while restricting their diet.

Vitamins

The vitamin composition of the overseas fruit pleases with the concentration of the most important vitamins for maintaining good health and a slim figure. Preference is given to B vitamins, which ensure the normal functioning of the nervous system and are responsible for energy metabolism. Each has a special biological significance:

B9 - folic acid is actively involved in the processes of regulating the functions of the hematopoietic organs and has a beneficial effect on intestinal function.
B6 - pyridoxine, like other B vitamins, plays an important role in metabolism and also helps reduce cholesterol levels.
B5 – pantothenic acid is essential for better absorption of other vitamins and stimulation of the body’s production of adrenal hormones.
B4 – choline stimulates cardiac activity, controls cholesterol levels and affects carbohydrate metabolism.
B3 – niacin is an active participant in the metabolism of amino acids, fats and purines, promotes the breakdown of food into components for the further release of energy.
B2 – riboflavin is important both for metabolism and for maintaining visual health.
B1 – thiamine optimizes brain function and improves mood, which is why it is called the most “optimistic” vitamin.

Other vitamins present in fatty pulp include:

A - beta-carotene or retinol takes part in redox processes, promotes normal metabolism and has a beneficial effect on vision.
K - phylloquinone prevents internal and external bleeding, has an analgesic and antibacterial effect.
C – ascorbic acid protects the body from viruses and bacteria, strengthens the immune system and regulates hematopoietic processes.
E - tocopherol is necessary to maintain the health of the cardiovascular system and improve the condition of the skin.
D - calciferol ensures normal growth and development of bones, improves immunity and has a beneficial effect on the intestines.
H-biotin stabilizes blood sugar levels, helps maintain healthy skin and reduce muscle pain.

Avocado oil, among other things, is recognized as one of the richest in vitamin F, that is, a product that is unsaturated with fatty acids. If symptoms such as dull hair, decreased skin elasticity and excess cholesterol appear, experts strongly recommend including oil in your diet.

Avocado is low in calories, valuable for weight loss, and has 99% health benefits. However, if used improperly, the body can be harmed. First of all, this concerns excessive consumption, especially in case of individual intolerance and severe diseases of the gastrointestinal tract. In this case, nausea and vomiting are possible, which are a consequence of large amounts of fat entering the body. People with a tendency to allergic reactions should also be careful. Thus, combining an alligator pear with tomatoes, potatoes, peaches and even bananas can result in a cross-allergy. This means that individual products will not cause harm, but in tandem they become dangerous. It is better not to use avocado peel as food at all, as well as the pit, since they are a source of a fungicidal toxin that causes poor digestion.

Avocado smoothie

©ngrinko.com

Ingredients:

avocado – ½ pc.
banana – ½ pc.
honey – 1 tsp.
chia seeds – 1 tbsp. l.
water (coconut water) – 1 tbsp.

How to cook?

Peel the avocado and chop a little.
Combine banana, avocado, honey, chia seeds and water in a blender. Beat all ingredients well until smooth.
Pour the avocado and banana smoothie into a glass and feel free to taste the vitamin drink.

How to properly peel an avocado

1. Using a sharp knife, cut the washed fruit along the entire perimeter along the long side.

2. The cut halves should be rotated 90˚ around their axis, then lift one of them.

3. Take out the bone.

4. Make a small cut in the area where the stalk is attached, pull the skin and remove it. If you plan to grind the avocado in a blender, it is more convenient to extract the pulp with a tablespoon.

How to peel an avocado / Photo calorizator.ru

There are a huge number of ways to eat avocado - salad recipes will make your diet very varied, satisfying and healthy. Salads with avocado can be an excellent evening meal, and this salad will also give you energy and strength for the whole day if you have a salad with avocado for breakfast.

How to cook?

Wash the lemon, cut in half, remove the zest from one half using a grater or a special knife. Then chop it, and squeeze the juice from the lemon along with the pulp.
Cut the avocado into 4 parts, peel each of them, removing the pit, and place in a bowl with lemon juice. Shake it lightly to coat the avocado with the citrus juice and set aside.
Chop the basil, leaving 4 large leaves for garnishing the cream.
Beat avocado with lemon juice and pulp, chopped basil, half the zest, oil and natural yogurt in a blender. Then pour the cream into a glass container, add salt and pepper, adding the remaining zest, and refrigerate for 2 hours.
Toast the pine nuts in a dry frying pan for 2-3 minutes. Remove any remaining moisture from the reserved basil with a dry paper towel and cut it into thin strips.
Divide the cream into glasses, garnishing with toasted nuts and basil.

By the way, dietary avocado dishes go well with chopped walnuts and fresh herbs.

Fresh

The avocado has many “names”: American persea, forest butter, poor man's cow, but the most common is alligator pear, since the fruit really resembles a pear in alligator skin. An interesting fact is that avocado is listed in the Guinness Book of Records as the most nutritious fruit.

The fruits of the evergreen tree have dense, fatty and even oily creamy pulp, which is characterized by a “herbaceous” smell and taste. In the center there is a large seed, which is quite easily separated from the pulp. The shape of the fruits can vary from pear-shaped to spherical, but the skin is almost always hard and uneven. In unripe fruits it is green, but during the ripening period it begins to acquire a black color.

There are about 400 varieties of fruit in the world, but no more than 10 can be found on domestic shelves. Among them, the most common are the following:

Bacon. The fruits are oval-shaped, covered with a thin skin of dark green color. The pulp is juicy, but has an unexpressed taste.
Gwen. Round fruits with lumpy skin of a dark green color. They have a delicate egg taste.
Zutano. A pear-shaped fruit with a smooth green skin that can be easily separated from the inside. The taste is reminiscent of apple.
Reid. The fruits are somewhat elongated. The dark green peel is pimply. The taste of the pulp is vaguely reminiscent of nuts and pears.
Fuerte. A pear-shaped fruit with a smooth, shiny green skin. The pulp is sweet, with a light creamy note.
Hass. An oval fruit with a thick black skin. The pulp is oily and has a nutty taste.

The calorie content of avocado may vary depending on the variety, as well as its fat content (among fat-containing fruits, it is a leader, second only to coconut). On average, the calorie content for every 100 g of fruit is 160 kcal, and the calorie content of 1 pitted and peeled avocado is about 224 kcal. Those losing weight consider this figure impressive, while nutritionists argue that fruits not only can, but should be included in the diet, since they promote weight loss. Is this possible? Definitely, since the pulp is completely free of sugar and saturated fatty acids. Oleic acid, which is part of it, is endowed with the ability to break down cholesterol and prevent the formation of subcutaneous fat.

Important! The glycemic index of alligator pear is one of the lowest among fruits and is 10 units. This once again proves the benefits of avocados for weight loss.

Thanks to other components, primarily B vitamins, the pear-like fruit triggers a number of processes in the body that are essential for weight loss:

acceleration of metabolism;
improved digestion;
control over blood sugar levels;
long-term saturation;
normalization of the psycho-emotional background.

Of course, a single consumption will not produce any effect, so you need to include avocados in your diet as often as possible. In this case, the benefits will be noticeable not only for the figure, but also for the whole body. It has been proven that the fruits of the evergreen tree have the following effects:

strengthening the nervous system and preventing stress;
maintaining the functioning of the cardiovascular system;
prevention of aging, prolongation of youth and increase in vitality;
cleansing of toxins, waste and bacteria.

In culinary terms, this unusual fruit is in great demand and continues to gain popularity. Most often the fruits are consumed fresh. This is how you get the maximum benefit. If desired, they can be subjected to heat treatment. The fruit is included in salads and sushi. Cream soups, mousses and pastes, pate and sauces are prepared from it. Avocado is useful to include in cocktails for weight loss. In general, the product of plant origin is quite versatile, as it goes well with different foods. It is also suitable for stuffing, for which the peeled halves are used.

To improve your health and lose weight, you need to use a quality product. The fruit is one of the few that ripen not on the plant, but in a dry, dark room. When choosing it on the counter, you need to take the fruit in your hand and press lightly: a high-quality one should be firm, but press through. You should avoid purchasing a “stone” product, as this means that it was picked from the tree too early and is unlikely to ripen. There is also no need to buy something that is too soft - over-ripeness indicates a complete loss of taste.

If you need to save half of the avocado, choose the one from which the pit has not been removed. Store in the refrigerator, after lightly sprinkling the surface of the pulp with lemon juice (to avoid darkening) and wrapping it in cling film.

Avocado sauce

©vkusno_i_poleznno

Ingredients:

avocado (ripe) – 1 pc.
parsley – 40 g
lemon juice – 1 tbsp. l.
olive oil – 1 tsp.
garlic – 1 tooth.
basil (dried) – 1/3 tsp.
salt
pepper

How to cook?

Wash the avocado, peel and chop a little.
Combine avocado, chopped fresh parsley, garlic, lemon juice, olive oil, basil and spices in a blender. Beat all ingredients until smooth.

Serve the finished green avocado sauce immediately.

Dishes

You can eat avocado alone, but in combination with vegetables and meat products, the fruit better reveals its gastronomic qualities. It is not recommended to prepare, that is, peel the fruits in advance, otherwise they will darken and lose their “fresh” appearance. If the avocado is not quite ripe and tastes bitter, the situation can be corrected with garlic.

Is it worth eating fruits and dishes using them at night? Nutritionists give an affirmative answer. For those losing weight, such a dinner (of course, devoid of additives in the form of fatty, salty and sweet foods) will come in handy. In general, dishes with alligator pear are not too high in calories, but they have a fresh taste and are very filling.

Baked

An unusual breakfast, the calorie content of which is 163 kcal per 100 g, pleases with a healthy combination of overseas fruit and the usual egg. Half a pitted alligator pear is used not only as a food ingredient, but also as a baking dish. Make a small depression in it (use a spoon). Mix a raw chicken egg, some fresh herbs, and a few grams of salt in a container. The mass is poured into half the fruit. Bake for 15 minutes at 180 degrees. A few minutes before the end of baking, you can sprinkle with a small amount of hard cheese.

Smoothie

In principle, a product similar in appearance to a pear can be added to any smoothie kit. Thanks to its special consistency, it is ideal for preparing the main drink for losing weight. Nutritionists identify several recipes that are low in calories and highly nutritious:

With banana

Take 1 banana and 2 avocados. Peel, cut, place in a blender bowl. Add 200 ml of low-fat milk, 1 teaspoon of natural liquid honey and a pinch of cinnamon powder. Beat. Calorie content of 100 g of smoothie is 128 kcal.

With blueberries

Smoothies are considered a good way to lose weight and prevent colds. Place half an avocado, 1 kiwi and 1 banana each (everything is peeled and chopped first), 150 g of blueberries, 150 g of wild berries, 50 g of spinach and 250 ml of coconut milk. The calorie content of the finished drink is incredibly low - 62 kcal per 100 g.

With celery

To prepare an unusual smoothie, take 50 g of alligator pear pulp, 50 g of stalk celery, 50 g of green pepper, 50 ml of kefir and 6 g of rolled oats. Everything is blended in a blender. 100 g of the drink contains 85 kcal, that is, the calorie content remains acceptable for using the drink when losing weight.

Snacks

The simplest snack with fruit is its pulp, poured with a small amount of honey. The dish is allowed even with a diet, especially as an alternative to a high-calorie dinner. The following recipes look no less interesting and useful:

With herring

Many people consider salted herring to be an unacceptable product for weight loss, and they are mistaken. Yes, it has sufficient fat content, but its calorie content is only 88 kcal per 100 g. It is an excellent source of protein necessary for tissue repair and a powerful antioxidant. The combination of salted herring and avocado is delicious and doubly healthy.

A snack is prepared, the calorie content of which is 70 kcal for every 100 grams, on skewers. The alligator pear pulp is cut into small cubes and sprinkled with lemon juice. Fresh cucumber is chopped into rings. Do the same with cherry tomatoes. The herring is cut into pieces. Thread the ingredients onto skewers in the following sequence: tomato, avocado, herring, cucumber.

With salmon

Like herring, lightly salted salmon is beneficial for the whole body, although it is higher in calories. The product is seen as especially valuable for people with diseases of the cardiovascular system. In tandem with alligator pear, salmon is good because the products complement each other in taste.

One ripe avocado is washed and cut into two halves. The bone is removed. From both halves, take out the pulp with a spoon, which is then ground into puree. First, the pulp and remaining halves of the peel are sprinkled with lemon juice. 100 g of lightly salted salmon, cut into thin strips. Mix with puree mixture. Pre-prepared halves are filled with this “puree” (they act as forms and are not used for consumption). Each piece is topped with grated cheese and decorated with fresh herbs. The calorie content of 100 g of snack is 182 kcal.

With kiwi

Like alligator pear, kiwi is extremely beneficial for the body and is recommended for inclusion in the diet for weight loss, as it has low calorie content. A snack based on two fruits is spicy, as it is complemented by fiery ingredients, and not too high in calories - no more than 114 kcal per 100 g.

One ripe avocado is peeled, pitted and cut into small cubes. 2 kiwis are also peeled and cut into pieces. Several sprigs of fresh dill are chopped, 4 cloves of garlic are passed through a press. 20 grams of leeks, cut into rings. Place all ingredients in a blender bowl, sprinkle with lemon juice and blend until a mass of homogeneous consistency is formed. Add a little salt and ground black pepper, then beat again. The finished snack is served on low-calorie bread.

Salatov

If you add avocado pulp to the well-known cucumber-tomato salad, the result will be especially tasty, healthy and completely low in calories - about 60 kcal per 100 g. This salad can be used for dinner if you want to lose weight.

Another recipe for a light, but at the same time satisfying dish involves mixing 100 g of iceberg lettuce, 70 g of oakleaf lettuce, 100 g of cherry tomatoes, the pulp of two avocados, 1 tablespoon of pumpkin and the same amount of sunflower seeds. As a dressing, use a mixture of 30 ml of olive oil, 1 teaspoon of balsamic vinegar and 2 tablespoons of lemon juice. The calorie content of the dish is 142 kcal for every 100 g.

If desired, alligator pear can be used to prepare more satisfying salads that can replace a full meal:

With Chiken

Chicken breast is a dietary product on which you can prepare a salad with the addition of alligator pear pulp. The latter will give him special benefits.

250 grams of skinless breast are boiled and cut into cubes. 3 pieces of bell pepper are washed, peeled from the tail and seeds, cut into cubes. The pulp of one orange is crushed into cubes. Avocado is prepared in the same way. In a separate container, mix 40 ml of olive oil, 1 teaspoon of honey, 1 teaspoon of mustard, salt and pepper to taste. Place the prepared salad components in a bowl, pour over the dressing and mix. Decorate with a sprig of mint. There are 155 kcal per 100 g of finished salad, that is, it is not too high in calories.

With squid

The calorie content of a salad with avocado and squid is 137 kcal per 100 grams. In addition to squid and avocado, it contains eggs (for those losing weight, this is another source of protein) and other equally healthy ingredients.

One ripe exotic fruit is peeled and cut into small cubes (be sure to sprinkle with lemon juice to avoid darkening). Grind 1 apple, cucumber, and bell pepper in the same way. Canned squid in the amount of 200 g is also cut into small pieces. Hard-boiled eggs (2 pieces) are peeled and cut as finely as possible. All components are mixed. Lightly add salt, season with 100 g of low-fat mayonnaise and sprinkle with fresh herbs.

Sandwiches

Thanks to its unusual consistency, between butter and thick cream, alligator pear pulp is easy to spread on bread to create nutritious sandwiches. By mixing the paste of half an avocado with 1 teaspoon of olive oil, a small amount of garlic and fresh herbs passed through a press, and spreading the paste on bread, you can get a sandwich with a calorie content of 188 kcal per 100 g. A sandwich for which avocado or chicken was used will be more nutritious. eggs, mayonnaise and hard cheese - about 244 kcal for the same 100 g.

A toast topped with alligator pear, cheese and cilantro spread is a great way to start your day. To prepare two servings, 1 piece is required. fruit, 50 g of cheese and only 5 g of cilantro. Calorie content 100 g – 202 kcal. By the way, an equally tasty dish is hot sandwiches, for which fruit pulp cut into pieces, tomato slices, hard cheese and lettuce are used. The calorie content of 100 g of the dish is 165 kcal.

Rolls

A type of sushi - rolls - can be prepared at home using alligator pear. There are two most appropriate options for losing weight:

With smoked salmon

The calorie content of 100 grams of such rolls is 230 kcal. If you do not consume them in the evening and not regularly, then they can be included in the diet menu. First, boil 500 g of round rice. 200 grams of fish, 1 fresh cucumber and 1 avocado, cut into thin long strips (pre-peeled). Place a bamboo mat in front of you for preparing sushi and rolls, on which a sheet of nori is placed. Rice is evenly applied to the sheet. Place a strip of avocado, cucumber and salmon in the middle. Roll it into a tube. Cut into 6 pieces.

With herring

The calorie content of 100 grams of rolls with avocado and herring is 224 kcal. To prepare them, take 200 g of boiled rice. 60 g of salted herring, 60 g of crab sticks and half an alligator pear, cut into thin strips. A sheet of nori is placed on a bamboo mat. Place rice on top and grease with a small amount of soft cheese, and on top (in the middle) the rest of the prepared products. Roll the sheet into a roll. Using a sharp knife, cut into pieces.

soup

This unusual and very appetizing soup contains healthy fats, protein and a lot of vitamins. The calorie content of 100 g of soup is 55 kcal, which is why the dish seems simply ideal for weight loss.

Add 160 g of diced potatoes to 400 ml of boiling chicken broth. Cook for 20 minutes, after which the pan is removed from the heat. Peel half of the avocado, cut into cubes, mix with 2 tablespoons of lemon juice and 100 ml of chicken broth. Beat with a blender. Add chopped greens to the pan with potatoes and also puree them. Mix both masses and boil for 3 minutes.

Baking

Since alligator pear is a fruit, it is allowed to be added to baked goods. The dishes turn out to be very interesting in taste and satisfying.

Cupcakes

To 350 g of unusual fruit puree add 2 chicken eggs and 50 ml of medium-fat milk. Mix thoroughly. 200 g of oatmeal are crushed to fine crumbs and combined with 2 tablespoons of sugar. Mix both compositions and knead a thin dough. Place the dough into portioned muffin tins and bake in an oven preheated to 180 degrees for 40 minutes. 100 grams of muffins contain 244 kcal, that is, the calorie content of the dish is average.

Pour 30 grams of raisins with warm water for 15 minutes. 2 tablespoons of flaxseeds are ground into flour. Both ingredients are mixed with 200 g of avocado pulp puree and 20 g of peanut butter. Add a little coconut sugar and cinnamon. Add 125 g of rice flour and half a teaspoon of baking powder to the mixture. Add 100 ml of water. Knead the dough. Roll out and cut cookies into molds. Bake in the oven for 15 minutes at 180 degrees. Calorie content of 100 g of cookies is 280 kcal.

Avocado and cottage cheese snack

©gastronom.ru

Ingredients:

avocado – 1 pc.
cottage cheese (low-calorie) – 250-300 g
lemon zest – 1 tsp.
lettuce - 8 leaves
dill
spices

How to cook?

Wash the avocado, peel, cut in half, remove the pit and finely chop the pulp.
Wash the dill, chop it, remove excess moisture with a dry paper towel.
Combine avocado with cottage cheese, dill and lemon zest, then stir gently.
Wash and dry the lettuce leaves. Place a little avocado with cottage cheese on each leaf and form small “buds”. Serve the appetizer, like all avocado diet dishes, immediately after cooking, adding some greens.

Dukan diet salad with avocado and tuna

The combination of ripened avocado with canned tuna is considered especially tasty. These products highlight and reveal each other’s taste qualities in the best possible way. Due to its low calorie content, which is 86 kcal per 100 g of ready-made dish, it can be consumed even in the evening meal.

Ingredients:

tuna in its own juice – 1 b.;
soft low-fat cottage cheese – 1 p.;
chicken eggs – 2 pcs.;
lettuce leaves – 3-4 pcs.;
fresh cucumber – 1 pc.;
greens - to taste.

Preparation:

Open the can of tuna, drain the juice and shred the fish fillet with a fork, then transfer it to a deep plate. Hard boil the eggs, peel and cut into small cubes. Chop the cucumber using the same shape. Wash the greens and chop them as finely as possible. Add cottage cheese to the fish, mix, then the remaining ingredients and mix again. Serve in small bowls and top with pieces of fresh lettuce.

Avocado burger

Ingredients:

avocado – 1 pc.
egg – 1 pc.
chicken fillet – 150 g
onion – 1 pc.
spices
sesame

How to cook?

Cut the chicken fillet into cubes along with the onion, then grind in a blender, adding spices.
From the resulting minced meat, form regular chicken cutlets and fry them in a dry frying pan on both sides, covering with a lid.
Wash the avocado, cut in half, peel and remove the pulp.
Cook a chicken egg in a frying pan without using oil.
Place half of the avocado on a plate, place the cutlet, fried egg in it and cover with the other half of the avocado.
At the end, decorate the healthy dish with sesame seeds and serve.

Oils

Avocado oil is widely in demand throughout the world as a food product. Only ripe fruits are used for its production. First, they are thoroughly washed, then the skin is peeled and the pit is removed. Afterwards the pulp is squeezed out. The cake is removed and the oil is poured into special containers. Simply put, it is a 100% natural product of light green color, which is characterized by an unobtrusive nutty aroma.

Oil cannot be called low-calorie, let alone dietary - for every 100 grams there are 884 kcal. At the same time, there are no proteins or carbohydrates in the product; 100% of the composition is fat. The chemical composition of the oil is rich in a number of components beneficial to the body: antioxidants, vitamins, minerals and essential oils. When included in the diet, avocado oil stabilizes the central nervous system and strengthens the immune system, reduces blood sugar and cholesterol levels, heals the gastric mucosa and improves blood circulation.

In cooking, the oil is used for dressing vegetable salads, baking vegetables, and frying meat and fish products. You can use it to make sauce, paste and mayonnaise.

Dietary sweets “Avocado truffles”

Ingredients:

avocado – 1 pc.
banana – ½ pc.
soft prunes (or dates) – 30-50 g
cocoa powder (or carob) – 4 tbsp. l.
vegetable lecithin powder – ½ tsp.
stevia (honey, agave syrup)
coconut flakes (pumpkin seed flour, cocoa nibs, ground nuts)

How to cook?

Wash the avocado, remove the pit and grind in a blender to puree along with dried fruits, banana, lecithin, stevia and set aside.
Then gradually stir cocoa powder into this mixture. You should get a thick consistency. Make small balls from it, rolling them in sprinkles.
Place the prepared diet candies in the refrigerator or freezer to cool down and you can taste them.

Avocado toast

Ingredients:

avocado – 1 pc.
whole wheat bread
lemon juice
olive oil
cheese (any diet)
cilantro
pesto sauce (proper sauce)

How to cook?

Wash the avocado, peel, remove the pit and mash with a fork (or in a blender) until smooth. Add lemon juice, olive oil to it and mix well.
Spread creamy avocado dressing on whole grain bread.
Top the toast with tomato slices, chopped cilantro and cheese.
Drizzle pesto over avocado toast before serving.

Prepare healthy avocado dishes every day to stay healthy and young!

Love yourself and what you eat!

Prepared by Tatiana Krysyuk

Avocado - benefits for the body

In principle, it is already clear that avocado is very healthy, as it contains:

the entire set of essential fatty acids that are necessary for preserving memory and normal functioning of brain cells;
oleic acid – cleanses the blood of harmful cholesterol and prevents the formation of cholesterol plaques;
a record amount of vitamin E – protects against viruses and inhibits the aging process, has a beneficial effect on the condition of the skin and hair;
potassium – increases resistance to stress and normalizes water-salt balance;
vitamin B2 - prevents the development of anemia, especially in young children;
calcium and phosphorus - strengthens bones and teeth;
phytonutrients and phytochemicals - prevent cancer cells from developing and destroy existing tumors at the initial stage.
Vitamin C - increases immunity and performance, reduces irritability and fatigue, and prevents the action of unbound radicals from the outside.

In addition, avocado normalizes blood pressure - this fruit is especially useful for hypertensive patients. It stops bleeding and promotes wound healing and recovery after surgery. Useful for disorders of the gastrointestinal tract and intestines. Avocado is a source of vegetable protein and an analogue of meat, so this fruit is recommended for vegetarians. Avocado is also an aphrodisiac - it awakens passion, increases potency and awakens natural desire.