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I've been busy working on the next big update of KetoDiet App 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.
Turmeric can reduce inflammation which is the real cause of heart disease! Make sure to add a pinch of pepper as it will improve the absorption of turmeric.
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.
Hands-on Overall
Nutritional values (per serving)
Net carbs5.6 grams
Protein27.2 grams
Fat52.5 grams
Calories634 kcal
Calories from carbs 4%, protein 18%, fat 78%
Total carbs19.6 gramsFiber14.1 gramsSugars2 gramsSaturated fat7.5 gramsSodium491 mg(21% RDA)Magnesium99 mg(25% RDA)Potassium1,410 mg(70% EMR)
Ingredients (1 serving)
- 1 large avocado, seed removed (200 g/ 7.1 oz)
- 1 tin sardines, drained (90 g/ 3.2 oz)
- 1 tbsp mayonnaise (15 g/ 0.5 oz) - you can make your own mayo
- 1 medium spring onion or bunch chives (15 g/ 0.5 oz)
- 1 tbsp fresh lemon juice (15 ml)
- 1/4 tsp turmeric powder or 1 tsp freshly ground turmeric root
- salt and pepper, to taste
Instructions
- Halve the avocado and remove the seed. Drain the sardines and place them in a bowl. Break them into small pieces using a fork.
- Scoop the middle of the avocado out leaving 1/2 - 1 inch of the avocado flesh. To the bowl with sardines, add finely sliced spring onion (or chives) and freshly grated turmeric root (or dried turmeric powder). Add mayonnaise and mix in well.
- Add the scooped avocado flesh and mash into desired consistency. Squeeze in fresh lemon juice and season with salt.
- Scoop the avocado mixture into each avocado half and enjoy!
Ingredients
- 1 large avocado, seed removed (200 g/ 7.1 oz)
- 1 tin sardines, drained (90 g/ 3.2 oz)
- 1 tbsp mayonnaise (15 g/ 0.5 oz) - you can make your own mayo
- 1 medium spring onion or bunch chives (15 g/ 0.5 oz)
- 1 tbsp fresh lemon juice (15 ml)
- 1/4 tsp turmeric powder or 1 tsp freshly ground turmeric root
- salt and pepper, to taste
Instructions
- Halve the avocado and remove the seed. Drain the sardines and place them in a bowl. Break them into small pieces using a fork.
- Scoop the middle of the avocado out leaving 1/2 - 1 inch of the avocado flesh. To the bowl with sardines, add finely sliced spring onion (or chives) and freshly grated turmeric root (or dried turmeric powder). Add mayonnaise and mix in well.
- Add the scooped avocado flesh and mash into desired consistency. Squeeze in fresh lemon juice and season with salt.
- Scoop the avocado mixture into each avocado half and enjoy!
Nutrition (per serving)
Calories634kcal
Net Carbs5.6g
Carbohydrates19.6g
Protein27.2g
Fat52.5g
Saturated Fat7.5g
Fiber14.1g
Sugar2g
Sodium491mg
Magnesium99mg
Potassium1,410mg
Detailed nutritional breakdown (per serving)
| Total per serving |
| 5.6 g | 27.2 g | 52.5 g | 634 kcal |
| Avocado, fresh |
| 3.7 g | 4 g | 29.5 g | 322 kcal |
| Sardines, tinned (in oil) |
| 0 g | 22.7 g | 10.5 g | 191 kcal |
| Mayonnaise |
| 0.1 g | 0.2 g | 12.5 g | 111 kcal |
| Lemon (juice), fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Spring onion, scallion, green onion, fresh |
| 0.7 g | 0.3 g | 0 g | 5 kcal |
| Turmeric, spices (dried, ground) |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0 g | 0 g | 0 g | 0 kcal |
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