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
1 1/2 cups Aleia’s Panko GF bread crumbs
Himalayan pink salt
fresh cracked pepper
1 tsp garlic powder
avocado oil (for drizzling)
SRIRACHA LIME MAYO
1/4 cup mayo
1 tsp sriracha (or more according to your taste)
1 smidgen of finely fresh grated garlic
zest of 1 lime
juice from 1/2 of lime
Directions for mayo: Mix together and serve with avocado fries.
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.
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.
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.
Drizzle with avocado oil lightly.
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.
Cool for about ten minutes. Squeeze lime over fries before serving (if desired) and serve with sriracha lime mayo. Enjoy!