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by inKin
16 May

5 Mouth-Watering Avocado Recipes For Less Than 300 Calories

Yes, it’s a well-known fact, we ALL love avo! Not only are these magical green fruits delicious - chocolate avocado cookies, anyone?

But they’re healthy too! Avocados are packed with monounsaturated fat, which improves cholesterol levels and decreases the risk of heart disease, as well as vitamin E, a great antioxidant, and vitamin B6, which promotes healthy skin.

It isn’t just the delicious taste of avocados that have us swooning – these incredible fruits are bursting with health benefits and are as super as super foods get.

We are huge fans of avocados and it’s no secret. We are happy to shout our love for this delicious fruit from every rooftop. While some people avoid avocados due to their high fat content, we know that they are packed with the good kind of fat: the kind that can even help you lose weight. Plus, these healthy staples are packed with nutrients. 


Benefits

•    Nutrient-dense 
Avocados are actually large berries, and just one can contain one-third of your daily Vitamin K requirement. They are also packed with folic acid, pantothenic acid, Vitamin B6, and Vitamin C. They even have twice the potassium of a banana – now that’s saying something. 

    It’s Healthy Fat
Avocados contain high levels of monounsaturated fat. Now, don’t panic – this is the good kind of fat and can decrease the risk of heart disease. As a result, these fruits can improve your cholesterol and brain function. 

•    Help Prevent Cancer
The glutathione in avocados is believed to prevent certain types of kinds of cancers. Scientists discovered that avocados can kill or stop the growth of the pre-cancerous cells that lead to oral cancer. They also prevent prostate cancer – so gents, stock up.

•    Improves Eyesight
The high level of lutein and zeaxanthin in avocados can protect your eyes from age-related degeneration and improve your vision. 

•    Aids Weight Loss
Research suggests that if you eat half a fresh avocado with lunch, you will see a 40% drop in your desire to eat for 3 hours, and 28% less desire to eat for 5 hours.

•    Good For Fertility
Since avocados are rich in Vitamin B6 and folic acid, they help regulate hormone functions. In males, consuming this delicious green can also boost testosterone production.

•    Be Beautiful
Avocados are regularly used in beauty treatments, as the glutamine amino acid helps cleanse skin, reduce age spots and heal scars and burns. We all love a two-in-one.


So if you’re like us and dream of eating avo all day, ‘err day, then here are 5 of our favorite healthy avocado recipes.

 

1. Open Ricotta Avocado Toast with Poached Egg 

Open Ricotta Avocado Toast | inKin Fitness Blog

Photo Credit: Notey

Ingredients

  • 1 slice of whole wheat bread, toasted
  • 1 teaspoon white vinegar
  • 1 eggs
  • 1 tablespoon ricotta cheese
  • 1/2 avocado, mashed
  • 1 tablespoon harissa

Directions

  1. Fill a large pan with water and bring to boil.
  2. Add the white vinegar then crack the egg and add to boiling water and cover pan with lid and boil for 4-5 minutes.
  3. Toast bread until slightly browned.
  4. Add ricotta and mashed avocado to toast and drizzle with harissa.
  5. Once eggs are done, gently remove from water and place on top of assembled toast.

289 calories per serving

 

2. Baked Egg in Avocado

Baked Egg In Avocado | inKin Fitness Blog

Photo Credit: Popsugar

Ingredients

  • ½ medium avocado, pitted
  • 1 egg
  • Sea salt & pepper 
  • 1 tablespoon chopped chives

Directions

  1. Preheat oven to 425 degrees.
  2. Scoop out a little avocado from the center to make room for the egg. 
  3. Crack eggs into a bowl then, spoon the yolk and egg white into the avocado’s hole. 
  4. Place on baking dish and bake in the oven for 15 minutes.
  5. Check that egg whites are cooked and remove from oven
  6.  Season with salt and pepper and sprinkle chives on top.

240 calories per serving

 

3. Cauliflower Hash Brown Egg Cups

Cauliflower Hash Brown Egg Cups | inKin Fitness Blog

Photo Credit: Recipeshubs

Ingredients (makes 3 cups)

  • ¼ cauliflower
  • 1 medium egg, whisked
  • 1 tablespoons cup Mozzarella. grated
  • 1 tablespoons Parmesan cheese, grated
  • Sea salt & pepper, to taste
  • 3 small-medium sized eggs
  • cooking oils pray
  • 1 tablespoon chili flakes

Directions

  1. Preheat oven to 350 degrees.
  2. Cut cauliflower into florets, removing stalk and leaves.
  3. Lightly spray muffin tin with cooking oil spray and wipe away excess with a paper towel.
  4. Using a food processor, pulse cauliflower for about 30-50 seconds, or until a fine 'rice'.
  5. Transfer cauliflower rice to vegetable steamer and steam until soft. Remove and allow to cool.
  6. Wrap cauliflower in a tea towel and squeeze out liquid.
  7. Transfer back to the bowl and add whisked egg, cheese, and seasoning.
  8. Divide the mixture between 3 muffin holes and firmly press them fingers to create a 'nest' or cup.
  9. Bake for 15 minutes, or until cups are golden brown.
  10. Remove from the oven and break the eggs into each cup.
  11. Place back in the oven and bake for another 15 minutes, or until the whites are set.
  12. Allow them to cool for 5 minutes then slide a knife around the sides of each cup and use a fork to lift cup from muffin tin.
  13. Garnish with red chili flakes

288 for 3 cups

 

4. BLT Stuffed Avocado (Paleo, Low Carb)

BLT Stuffed Avocado (Paleo, Low Carb) | inKin Fitness Blog

Photo Credit: Skratchlabs

Ingredients

  • ½ medium avocado  
  • 1 slice bacon
  • 1/4 cup cherry tomatoes (halved)
  • ¼ cup romaine lettuce (chopped)
  • ½ teaspoon lime juice
  • Salt & pepper, to taste

Directions

  1. Place bacon onto skillet and cook over low heat until the edges start to curl. Flip and continue cooking until golden and crispy. Leave to drain on paper towel.
  2. Scoop half of the flesh out of the avocado half and transfer to a bowl.
  3. Mash the avocado and add cherry tomatoes, chopped lettuce, lime juice, salt, and black pepper.
  4. Chop bacon into small squares and add them to the bowl.
  5. Scoop the mixture back into the avocado half and serve.

230 Calories per serving

 

5. Avocado Quesadillas

Avocado Quesadillas | inKin Fitness Blog

Photo Credit: Santamariaworld

Ingredients

  • ½ avocado
  • 1 teaspoon lemon or lime juice
  • Salt, to taste
  • 1 teaspoon butter
  • 1 tortilla
  • ¼ cup grated mozzarella

 

Directions

  1. Mash avocado with the lemon or lime juice and add salt.
  2. Melt butter in small saucepan over low heat.
  3. Lay the tortilla down in the saucepan and sprinkle the mozzarella on top.
  4. Cook until cheese is melted and the bottom of the tortilla is golden brown.
  5. Spread the avocado mixture over half the tortilla and turn off the heat.
  6. Fold tortilla in half, pressing down slightly.
  7. Cut into wedges and serve.

180 calories per serving

 
Bonus Recipe:   

Simple but Super Kale, Grapefruit, Mango and Avocado Salad

Serves 2

Ingredients:
4 cups black kale 
1 pink grapefruit, segmented 
1 large avocado, sliced
1 mango, diced
2 tablespoons sunflower seeds
2 tablespoons flax seeds
2 tablespoons chia seeds
2 tablespoons fresh orange juice
2 tablespoons fresh grapefruit juice
1 garlic clove, crushed
1 lemon, juiced
1 teaspoon honey
½ cup olive oil
½ cup pomegranate seeds
Salt and pepper, to taste


Instructions:
1. For the vinaigrette dressing: Combine the grapefruit, lemon, and orange juice with crushed garlic. Add honey and mix well. Season with salt and pepper to taste. Slowly stir in the olive oil. Refrigerate for 15 minutes.
2. Using a bowl, drizzle the kale with olive oil, massaging the leaves for a few minutes, or until they begin to break down.
3. Mix in pomegranate seeds and add mango.
4. Arrange onto plates and garnish with grapefruit and avocado. 
5. Sprinkle with sunflower, flax and chia seeds and drizzle with vinaigrette. 

 

Photo Credit: Depositphotos

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