Tag: avocado

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.

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