Enjoy this recipe that I created for www.ketologic.com.
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.
- 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
- Put avocados, olive oil, garlic, lime juice, Tabasco, salt and pepper in a large bowl. Mash together thoroughly with a potato masher or fork.
- Fold in the rest of the ingredients and do a taste test. Adjust seasoning as needed.
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.
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.
- 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
- 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.
- 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.
- 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.
- 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.
- 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.
Saturated Fat: 2g