One of the things that can be tricky with regards to food planning is knowing how to balance your intake of fats, protein and carbs. If you’re trying not to eat too much sugar and salt, make meals cost efficient and most importantly delicious and appetising, it can feel like your choices are pretty limited!
That’s why I try to keep things as simple as possible, using fresh, wholesome ingredients that don’t take long to prepare. If you do your shopping at your local fruit and veg shop, a good farmers market or use a veg box delivery scheme it’s much easier to ensure you always have good quality food in the house and you’ll be less tempted to buy “good deals” in the supermarket, that are often anything but good for you!
Many of my favourite meals are interchangeable as snacks and I also tend to eat things that are typically thought of as breakfast and dinner meals back to front! I think eggs are perfect for dinner and I love to eat piles of vegetable for breakfast! In many other parts of the world this is quite normal.
Avocado on Toast is a perfect example of this – it works really well at breakfast, lunch or dinner and is also a great snack, if you make it a little smaller!
Healthy fats – fats account for around three quarters of the calorie count of an avocado. Most of it is monounsaturated fat, in the form of oleic acid. Monounsaturated fat is considered to be a “good fat” which reduces levels of bad cholesterol in your blood and lowers your risk of stroke and heart disease.
Protein – an average avocado contains around 4 grams of protein, which is much more than most other fruits.
Sugar – avocado’s sugar content is low compared to other fruits. Half an avocado contains approximately 0.2 g of sugar.
Vitamins and minerals – avocados are an excellent source of potassium (containing more per weight than bananas). In addition, avocados are rich in vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E.
Dietary fiber – a medium avocado contains 11 grams of fiber, which is close to half of the daily recommended minimum intake.
Apart from being an excellent source of fiber and vitamins, research suggests that there may be a number of other benefits associated with the fruit, including: lowering cholesterol levels, reducing the risk of diabetes, promoting lower body weight, and preventing cancer.
Avocados On Toast
Ingredients (for 1 person)
Toast (I used the Food Doctors multi seed loaf)
1 medium avocado
Juice of 1/2 lime
1/4 chilli chopped finely
1 spring onions
Small handful chopped coriander
Salt and pepper to taste
Whilst the bread is in the toaster, mash the avocado up in a bowl with the lime juice and then add all the other ingredients. Place it on top of the toast and sprinkle over some alfalfa sprouts. Sit down with a big glass of cool water, a good book and enjoy!
This is a great vegan, nutrient dense, quick and tasty meal perfect for anyone at anytime! If you’re gluten intolerant substitute the bread for a suitable alternative.
For more info on healthy living, check out my website www.stretchbreathesmile.com