Tangy Avocado Bowls

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Find yourself eating the same foods day after day? Need recipe ideas for dinner throughout the week? How about some great tips to cut down on clean up time?

Try my tangy avocado bowls! These are like little oval shaped bowls of heaven jam packed with flavor. I love them because it is a food that is so versatile. On top of all the health benefits you’re receiving, avocados provide your meal with a naturally creamy base to replace any need for heavy dressings.

When I tell people to add them to their diet, the first response I get is, “Aren’t they high in fat?” This delicious pear shaped fruit can sometimes get a bad reputation because most people who want to lose weight do not want to eat something high in fat. Well, it’s true, avocados are fat filled, however, it is the good kind!

The fat composition in avocados are made from the healthy fats our body needs to benefit in many ways. Avocados can:

  • Improve cognitive function. They help lower blood pressure and assist in healthy blood flow creating a healthy brain.
  • Assist in a heart healthy diet. Heart health is improved by the fats in avocados, oleic acid and omega-3 fatty acid. Screen shot 2014-07-17 at 5.52.50 PM
  • Lower risk of heart disease. B-vitamins are very important in regulating healthy heart function and avocados carry significant amounts of  B-6 and folic acid making them great to eat.
  • Improve antioxidant absorption. We tend to think carotenoids (which is a provitamin to Vit-A) are only concentrated in orange and red produce, but avocados actually have a high amount of this phytonutrient. Since carotenoids are fat-soluble, the monounsaturated FA and oleic acid in avocados make it easier for the body’s to digest and absorb the antioxidants. The Journal of Nutrition has published research supporting addition of avocados with an orange or red fruit or veggie will enhance the amount of carotenoids absorbed by 200-400%. It only makes sense to pair these up with the tomatoes and mangos in my recipe 😉 !
  • Reduce inflammation. Avocados play a key role in preventing osteoarthritis and rheumatoid arthritis because they carry anti-inflammatory nutrients.
  • Carry a low-carb profile. They fall low on the glycemic index chart and are a great choice for regulating blood sugar.
  • Fight Cancer. Since cancer is usually a result of inflammation and oxidative stress, research has shown avocados to be beneficial to help fight off certain types of cancers due to its high anti-inflammatory and antioxidant profile.

Tangy Avocado Bowl 

Preparation time: 12-15 minutes

Serves: 4

Ingredients:

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  • 3/4 large red onion, chopped
  • 12 oz heirloom cherry tomatoes, sliced in halves
  • 4 cloves garlic, chopped
  • 2 ears corn, cut kernels off
  • 1 mango, diced
  • 1 cup multi-colored quinoa
  • handful of fresh mint
  • fresh ground pepper
  • parsley flakes
  • Juice of 1 lime
  • 1 tsp cayenne
  • 2 avocado, roughly 8 oz

Directions:

1. Cook the quinoa in a 1:2 quinoa:liquid ratio. Bring to a boil in a medium saucepan then reduce heat to low. Add pepper and parsley to taste then cover. Let it sit until all water is absorbed. Fluff quinoa with a fork and let it cool for 5 mins. Will cook for 12-15 minutes.

2. Meanwhile, chop all vegetables and herbs (onion, tomatoes, garlic, corn, mango, and mint). Note: I grilled the ears of corn a day before for a different dish, if you do not have fresh corn, canned will work. Just remember to rinse in a fine mesh strainer to reduce 1/3 of the sodium content. If you have frozen that would be a better option compared to canned.

Tip: If you have the magic bullet that chops or a food processor with a chopping blade, use it. This will literally save you so much time compared to cutting everything free hand! If you don’t have those items, don’t worry! If we survived before without all these unnecessary kitchen appliances, I think we can survive today! I actually chopped everything by hand because I was too lazy to take my food processor out of the dishwasher and I did it all in 15 minutes just in time for the quinoa to be done. Trust me, a sharp knife works perfectly!

3. Blend quinoa and all chopped ingredients into a large bowl. Squeeze lime juice and cayenne into the bowl and mix well. I saved the avocados to cut in halves last so they wouldn’t brown. Last, scoop a generous amount of the quinoa blend into each avocado half and enjoy!

I made four avocado bowls, but there was plenty of the filling to make about 15-20 more. The number of avocados you buy will depend on the number of servings you want, 1 avocado = 2 servings.

Avocados are high in calories as well as the yummy good fats. Do not eat them in excessive amounts as we all know calories can add up quickly. I like to eat 1/2 for my serving at a meal.

Remember, dinner doesn’t have to be the same old boring. Switching up your routine with a recipe makeover including the foods you already love can create a whole new delicious meal! The mangos used bring out a amazing tangy flavor and the smell of fresh mint combined with the lemon & cayenne create the perfect “dressing”. No more need for ranch or italian. Last, but not least, No dishes to wash! YAY!!

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I hope you all try out my recipe and let me know what you think! Visualize health with me at MyNutritionVision!

Per serving: Calories: 167; Total Fat: 13.6 g (Saturated Fat: 1.9 g); Cholesterol: 0 mg; Sodium: 11.2 mg; Potassium: 554.5 mg; Total Carbs: 11.6 g; Dietary Fiber: 7.1 g; Protein: 3.1 g; Calcium: 2%.

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