Guacamole

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 246 | FAT 22G | CARBOHYDRATES 10G | FIBER 7G | NET CARBOHYDRATES 3G | PROTEIN 2G

This recipe is a classic guacamole that, in my opinion, is the perfect addition to a ketogenic diet. The one tablespoon of olive oil per avocado gives this recipe a whopping 4.4:1 of fat to net carbs plus protein ratio. A ratio like that makes this recipe a great supplement to a ketogenic diet, leaving lots of room to pair this guacamole with low-carb chips and vegetables, or a high-protein piece of meat or fish. The abundance of nutrients and antioxidant properties of this recipe are an added bonus that makes it all the more appealing.

INGREDIENTS:

  • 3 avocados, halved, seeded and peeled
  • 3 tablespoons olive oil
  • 2 cloves garlic, minced
  • juice from 1 lime
  • dash of Tabasco
  • 1 teaspoon salt
  • freshly ground black pepper
  • ¼ red or white onion, finely diced
  • 2 Roma tomatoes, seeded and finely diced
  • 1-2 tablespoons cilantro, finely chopped

PREPARATION:

  1. Put avocados, olive oil, garlic, lime juice, Tabasco, salt and pepper in a large bowl. Mash together thoroughly with a potato masher or fork.
  2. Fold in the rest of the ingredients and do a taste test. Adjust seasoning as needed.
  • Yield: 6

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Sweet Potato and Chickpea Cakes with Avocado Salsa

Chickpea Cakes

This month’s recipe is a nice change of pace from traditional vegetarian bean cakes. Variations of chickpea cakes often end up just tasting like another adaption of falafel, but this recipe is a pleasant alternative to that. The jalapeno adds a nice contrast to the sweet potato, and the acid from the lime juice leaves a fine kick of flavor at the end of every bite. These cakes are a great source of protein and fiber, and they can make for an excellent meal or snack. They can be shaped into any size you prefer, but this recipe makes 4 large burger-size servings.

 Ingredients:

  • 1 large sweet potato, cooked and pureed
  • 2 tablespoons olive oil
  • ½ yellow onion, diced
  • ½ jalapeno pepper, diced
  • 4 cloves garlic minced
  • 2 cups cooked/canned chickpeas (garbonzo beans)
  • ¼ cup chopped cilantro
  • 1 egg
  • ½ cup of Panko breadcrumbs
  • ½ teaspoon cumin
  • 1 teaspoon paprika
  • 2 teaspoons salt
  • ¼ teaspoon black pepper
  • 1 tablespoon fresh lime juice

Preparation:

  1. The sweet potato can either be baked whole at 350 for 40 minutes to 1 hour (until soft all the way through) and peeled; or first peeled, cubed and boiled until soft. Either way, mash the finished product in a bowl.
  2. Heat a large skilled at medium-high heat. Add a tablespoon of olive oil and sauté the onion, jalapeno and garlic for about 3 minutes until they get fragrant and soft, but before they begin to caramelize.
  3. Combine the sweet potato, sautéed veg, and the rest of the ingredients into a food processor and pulse until the chickpeas are coarsely ground and everything is thoroughly blended together. Divide into 4-6 equal portions and shape into 2-4-inch patties.
  4. Return the (cleaned) skillet to the stove at medium-high heat and add another tablespoon of olive oil. Sear the patties until golden brown, about 1-2 minutes on each side. Put skillet in the oven (if it is oven safe) or transfer to a baking sheet and finish at 400 degrees for 5-7 minutes, until cooked all the way through.

 Avocado Salsa:

  • 1 ripe (but not too soft) avocado, peeled and diced into chunks
  • ½ red onion, diced
  • 1 clove garlic, minced
  • 2 tablespoons chopped cilantro
  • 1 tablespoon lime juice
  • salt and pepper to taste
  • dash of hot sauce

Mix all ingredients in a bowl and serve over top of cakes.

Serving size is 1 chickpea cake or one-fourth of the mixture.

Nutrition Facts:

Calories: 330

Fat: 16g

Saturated Fat: 2g

Carbohydrates: 40g

Fiber: 9g

Protein: 9g

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