Avocados!!! We love them so much, the entire month of June is dedicated to singing their praises!! King Soopers registered dietitian, Jeannie Schwendtner, shares a few new recipes that are delicious and nutritious.
Avocado Buttermilk Ranch Dressing
1 large, ripe avocado, peeled and seeded
½-3/4 cup low-fat buttermilk
¼ tsp. garlic powder
¼ tsp. onion powder
1/8 tsp. salt
1/8 tsp. black pepper
¼ tsp. dried parsley
¼ tsp. dried chives
Place all ingredients in a food processor and puree until smooth. Add more buttermilk as needed to get your desired consistency.
Nutrition Facts
Serving size: 2 Tbsp
Calories: 35
Total Fat: 3 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Sodium: 55 mg
Total Carbohydrate: 3 g
Dietary Fiber: 1 g
Protein: 1 g
Cherry Avocado Smoothie
½ avocado
1 cup frozen berries or cherries
½ cup fat free Greek yogurt
½ cup fat free milk or dairy alternative
Ice cubs, optional
½-1 tsp. honey as needed
Place all ingredients in a blender and blend until smooth. Add ice cubes for a thicker consistency.
*Add 1-2 cups of leafy greens, like spinach or kale, to give it an even greater nutrient boost.
Nutrition Facts
Calories: 310
Total Fat: 10 g
Saturated Fat: 1.5 g
Cholesterol: 0 mg
Sodium: 115 mg
Total Carbohydrate: 39 g
Dietary Fiber: 8 g
Protein: 17 g
Egg Baked in Avocado
2 large, ripe avocados, cut in half and pitted
4 eggs, medium work best
Cracked black pepper to taste
Chopped chives or your favorite herbs to garnish
- Pre-heat oven to 425°
- Scoop out some of the inside of the avocado to make a bigger hole for the egg.
- Place avocados in a baking dish, so that they fit snugly and won’t tip over.
- Crack one egg into each avocado half.
- Sprinkle with salt and pepper
- Place in oven and bake 15-20 minutes, depending on egg size.
- Remove from oven and garnish with chives. Serve with whole wheat toast and a fruit of choice to make a balanced meal.
Nutrition Facts
Calories: 180
Total Fat: 15 g
Saturated Fat: 3 g
Cholesterol: 215 mg
Sodium: 70
Total Carbohydrate: 7 g
Dietary Fiber: 5 g
Protein: 7 g