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Paleo Stuffed Avocado

18. February 2014|Martina|20

I've been busy working on the next big update of KetoDiet which will soon be on the Appstore. I won't go into detail now but will write a post about what you can expect in the new version :-) Now, back to my recipe…

Stuffed avocados are quick to prepare, sating and low in carbs. I use all kinds of different fillings and this one is my favourite!

This recipe includes three super foods: avocado, turmeric and sardines.

Including avocado in your diet is the best way to boost your electrolyte intake without taking supplements. An average avocado has less than 4 grams of net carbs, is very high in fibre, healthy monounsaturated fats and contains 50% EMR potassium.

Mark Sisson has an informative article about the numerous health effects of turmeric, including reduced inflammation, the real cause of heart disease.

Finally, sardines are high in healthy omega 3 fatty acids and low in mercury. If possible, get sardines in a glass jar or BPA-free tin.

Preparation time:

Hands-on:        5 minutes
Overall:         5 minutes 

Nutritional values (per serving):

Total Carbs19.5grams
Fiber14grams
Net Carbs5.5grams
Protein27.2grams
Fat52.6grams
of which Saturated7.5grams
Energy633kcal
Magnesium100mg (25% RDA)
Potassium1410mg (70% EMR)

Macronutrient ratio: Calories from carbs (3.7%), protein (18%), fat (78.3%)

Ingredients (1 serving):

  • 1 large avocado (200g / 7.1 oz)
  • 1 tin sardines, drained (90g / 3.2 oz)
  • 1 tbsp mayonnaise, try my home-made mayo (15g / 0.5 oz)
  • 1 medium spring onion or bunch chives (15g / 0.5 oz)
  • juice from ¼ lemon
  • ¼ tsp turmeric powder or 1 tsp freshly ground turmeric root (preferred)
  • ¼ tsp salt (I used pink Himalayan)

Notes: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

Instructions:

  1. Halve the avocado and remove the seed. Drain the sardines and place them in a bowl.
  2. Scoop the middle of the avocado out leaving ½ - 1 inch of the avocado flesh. Add finely sliced spring onion (or chives) and freshly grated turmeric root (or dried turmeric powder). Add mayonnaise and mix in well.
  3. Add the scooped avocado flesh and mash into desired consistency. Squeeze in fresh lemon juice and season with salt.
  4. Scoop the avocado mixture into each avocado halve and enjoy!

Comments (20) -

Missy 2/19/2014 11:48:15 AM #
Missy

Thanks! I was looking for a quick meal that would include turmeric - can't wait to try it!

Reply

Martina @ KetoDiet 2/19/2014 7:48:39 PM #
Martina @ KetoDiet

Thank you Missy!

Reply

Betty 2/20/2014 11:03:05 AM #
Betty

This looks delicious! I have never had sardines though… I may try it with tuna for a start Smile

Reply

Martina @ KetoDiet 2/22/2014 5:38:05 PM #
Martina @ KetoDiet

They are delicious but you can try tuna too Smile

Reply

Wenchypoo 2/20/2014 12:54:04 PM #
Wenchypoo

When mentioning potassium, what's EMR?

Reply

Martina @ KetoDiet 2/22/2014 5:37:04 PM #
Martina @ KetoDiet

Hi, it's Estimated Minimum Requirement (EMR). There is no RDA for potassium.

Reply

Ava 3/11/2014 9:48:38 PM #
Ava

So many super foods in just one recipe. I <3 the combination of sardines and turmeric!

Reply

Martina @ KetoDiet 3/12/2014 10:31:54 PM #
Martina @ KetoDiet

Thank you! It is a "superfood recipe"  Smile

Reply

Scott 4/23/2014 8:19:47 AM #
Scott

This is delicious! Thanks for sharing the recipe!

Reply

Martina @ KetoDiet 5/13/2014 3:00:38 PM #
Martina @ KetoDiet

Thank you Scott, hope you like it! Smile

Reply

Bill Madison 5/13/2014 2:49:36 PM #
Bill Madison

Definitely looks delicious, will have to try.

Reply

Martina @ KetoDiet 5/13/2014 3:01:10 PM #
Martina @ KetoDiet

Thank you Bill!

Reply

Phyllis 8/26/2014 7:37:43 PM #
Phyllis

Sounds delicious. Will have to try soon.

Reply

Martina @ KetoDiet 8/26/2014 10:21:03 PM #
Martina @ KetoDiet

Thank you Phyllis!

Reply

Theresa 9/25/2014 5:00:28 AM #
Theresa

I have a Galaxy s4 and a Nook. Is there anyway I can get your app?

Reply

Martina @ KetoDiet 9/25/2014 4:20:13 PM #
Martina @ KetoDiet

Hi Theresa, we do have plans to bring KetoDiet to more platforms (Android, Windows, etc.). I will make a blog post land announce it on my FB page when it's done. We would eventually like to make KetoDiet available for everyone, not just Apple users Smile I have also been working on my second ebook which will also be printed.

Reply

Jen Houck 10/2/2014 2:18:34 PM #
Jen Houck

I have never really considered sardines.  Are they a similar taste to canned tuna?  Do you have to do anything to prep them like mess with bones or skin?  I am a bit hesitant to try it but really want to add more of those good fats/oils to our diet.  Is there a best brand that anyone prefers here in the US?

Reply

Martina @ KetoDiet 10/2/2014 2:27:54 PM #
Martina @ KetoDiet

They have a slightly stronger taste than tuna which I personally like. If you get canned sardines, you don't need to remove the bones. If you get fresh sardines, the best way is to grill them. You can remove the bones before or after, it's up to you.  Fresh sardines are very fragile and I prefer to grill them and then remove the bones but I think you can get fresh sardine fillets with no bones which may be more convenient Smile

Reply

veronica 10/2/2014 2:23:10 PM #
veronica

According to Jimmy Moore and Maria Emmeric the net carbs is no more... it's the total carbs that should be considered when counting carbs... any thoughts on this? I get so confused sometimes, count this, don't count this... walnut oil is goood, no, walnut oil is bad... Smile

Reply

Martina @ KetoDiet 10/2/2014 2:52:40 PM #
Martina @ KetoDiet

Hi Veronica, yes, there are two ways to track carbs. I personally prefer "net carbs". I'm planning to make a post on this because there is no "wrong" way - you can use either.

The reason why some experts and bloggers prefer using "total" carbs is that soluble fibre can partially affect blood sugar and therefore ketosis. There are two types of fibre: soluble and insoluble. Soluble is found in most vegetables and avocados while insoluble is found in nuts and also vegetables (I won't mention grains as they are not included in keto diet).

Now, it depends on what your goal is. If you follow the ketogenic diet to simply lose weight and improve your health, you can use "net" carbs, as the level of ketones is not that important. Research doesn't support the idea that more ketones = more weight loss.

If you use "total" carbs, it depends on what your level is. If follow a very low-carb diet (such as 20 g total carbs), then you will likely need to take supplements (especially magnesium but also other micronutrients). You won't be able to eat most vegetables apart from leafy greens or only in small quantities. Dr Volek & Phinney suggest that ~ 50 g of total carbs a day should be enough to induce ketosis - this could be 20-35 g net carbs depending on the fibre content.

On the other hand, some people may follow the restricted ketogenic diet for therapeutic purposes and they really need to make sure their ketone level is high while their blood sugar level is low. In this case, using "total" carbs makes more sense.

Hope this helps!

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