Avocados seem to be all the rave the last few years and for good reason.  They are a nutrient-dense stone fruit.  Most fruits are primarily carbohydrates while avocados are rich in healthy fats – particularly monounsaturated fats (MUFAs), which promote heart health and basic body functions.  Avocados are known for it’s anti-inflammatory properties in the body.  

They contain a variety of essential nutrients, minerals and important phytonutrients.  They also contain more potassium than a banana.  One third of an avocado (5o g) has:

  • fiber – 3 g
  • folate/folic acid – 45 mcg
  • iron – .3 mg
  • magnesium – 15 mg
  • potassium – 250 mg
  • niacin (vit b3) – 1 mg
  • riboflavin (vit b2) – .1 mg
  • pantothentic acid (vit b5) – .7 mg
  • pyridoxine (vit b6) – .1 mg
  • thiamin (vit b1) – .04 mg
  • vitamin e – 1 mg
  • vitamin c – 4 mg
  • vitamin k – 11 mcg 
  • calcium – 10 mg
  • copper – 10 mg
  • phosphorous – 20 mg
  • zinc – .3 mg

Here’s another way to add this healthy fat into your diet. Surprisingly, the avocado doesn’t oxidize/brown when heated and it comes together in no time.  

Baked Avocado Fries w/Sriracha Lime Mayo
Serves 4
Write a review
Print
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Prep Time
10 min
Cook Time
15 min
Total Time
25 min
Ingredients
  1. 3 avocado
  2. 1 1/2 cups Aleia's Panko GF bread crumbs
  3. Himalayan pink salt
  4. fresh cracked pepper
  5. 1 tsp garlic powder
  6. avocado oil (for drizzling)
  7. 1 lime
  8. SRIRACHA LIME MAYO
  9. 1/4 cup mayo
  10. 1 tsp sriracha (or more according to your taste)
  11. 1 smidgen of finely fresh grated garlic
  12. zest of 1 lime
  13. juice from 1/2 of lime
Instructions
  1. Directions for mayo: Mix together and serve with avocado fries.
  2. Directions for Avocado Fries: Preheat oven to 450 F (convection if you have). Line a baking sheet with parchment or non-stick foil. Set aside.
  3. Score the entire avocado lengthwise around the pit with a large chef knife. Turn with two hands to separate. Remove pit by hacking the pit with the knife and turn, it should come right out. Scoop avocado with a large rounded spoon to keep in tact. Slice avocados lengthwise. I find it easier to scoop first rather than slice in it's shell for the fries.
  4. Mix together the breadcrumbs with the pink salt, pepper & garlic powder in a wide bowl. Coat thoroughly with the panko gf crumbs all over avocado slice. Line on the baking sheet without touching.
  5. Drizzle with avocado oil lightly.
  6. Bake for approximately 10 minutes (depending on oven might need more) on top rack until lightly browned. Turn and continue baking until lightly browned on the other side.
  7. Cool for about ten minutes. Squeeze lime over fries before serving (if desired) and serve with sriracha lime mayo. Enjoy!
Stacey DiVerde https://staceydiverde.com/

I love this bean soup especially in the winter when you need something to warm your soul!  It comes together in no time once the beans are prepped overnight.   I often make this mid-week after cooking all day for a client!   I love to add kombu (sea vegetable) because it helps the beans to be more digestible.  It also is an excellence source of iodine which is essential for thyroid health.  If you have a sluggish thyroid, adding seaweed to your diet can help nourish your thyroid.   It’s also loaded with nutritional goodies!  It also tastes good believe it or not using a mixture of beef stock, chicken and vegetable stock.  It gives it depth of flavor but I kept it strictly vegetarian/vegan in the recipe using vegetable stock.  Please let me know in the comments below if you try it and how you liked it!

 

16 Bean Soup w/Kale & Quinoa
Delicious Gluten Free 16 Bean Soup
Write a review
Print
Ingredients
  1. The beans need to be soaked, so plan on this and soak them overnight for best results.
  2. 1 bag of dry 16 beans (soaked overnight)
  3. 1 onion, chopped
  4. 6 carrots, sliced
  5. 3 celery stalks, sliced
  6. 1-2 garlic cloves (grated)
  7. 1 bunch organic kale (stems removed and chopped)
  8. 1/4 cup of dry sherry (real sherry not the one in the supermarket)
  9. 2 tsp hot madras curry powder
  10. 1 28 oz can of petite diced tomatoes (Redpack)
  11. 1 Strip of Kombu (Whole Foods or health food store - optional)
  12. 1-2 containers of vegetable stock (prefer saffron road or nature’s promise)
  13. 1 3” piece parmesan rind (leftover if you have)
  14. Himalayan pink salt (to taste)
  15. 2 tbs extra virgin olive oil
  16. 3 cups of cooked quinoa
  17. Crushed Red Hot Pepper (to taste, at the table)
Instructions
  1. Rinse beans.  Soak beans in enough water to cover beans about 3-4 inches over beans overnight.  When you are ready to make the soup, drain and rinse the beans.
  2. Sauté chopped onion, celery, carrots in extra virgin olive oil for a few minutes.  Add grated garlic.  Add beans, vegetable stock (add enough to cover the beans initially, may need more later if it gets totally absorbed), can of tomatoes, kombu and parmesan rind (if you have left over).
  3. Bring to a boil, add curry powder, sherry and simmer for approximately 20 minutes.  Add chopped kale.  Season to your taste with Himalayan pink salt.  Continue to cook until beans are done.  Approximately another 10 minutes. Take out the piece of Kombu before serving.
  4. Prepare the quinoa separately, according to package directions.  Add quinoa in a bowl and ladle in soup, sprinkle with crushed hot pepper.  Enjoy!
Notes
  1. Note: adding Kombu (dry sea vegetable) to this soup would be an excellent source of iodine which is essential for thyroid health - it generally has no flavor and can be taken out after its done.  Kombu has the ability to render beans more digestible and less gas-producing.
Stacey DiVerde https://staceydiverde.com/