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Sardine Stuffed Avocado (Paleo)

|Sardine Stuffed Avocado (Paleo)

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.

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.

Join thousands of others and subscribe to receive weekly updates and get a chance to win the KetoDiet App!

|Sardine Stuffed Avocado (Paleo)

|Sardine Stuffed Avocado (Paleo)Preparation time

Hands-on
Overall

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%)

|Sardine Stuffed Avocado (Paleo)

|Sardine Stuffed Avocado (Paleo)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)
  • 1 tbsp fresh lemon juice
  • 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).

|Sardine Stuffed Avocado (Paleo)Instructions:

  1. Halve the avocado and remove the seed. Drain the sardines and place them in a bowl.
    |Sardine Stuffed Avocado (Paleo)
  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.
    |Sardine Stuffed Avocado (Paleo)
  3. Add the scooped avocado flesh and mash into desired consistency. Squeeze in fresh lemon juice and season with salt.
    |Sardine Stuffed Avocado (Paleo)
  4. Scoop the avocado mixture into each avocado halve and enjoy!
    |Sardine Stuffed Avocado (Paleo)

Comments (36) -

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

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

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

Thank you Missy!

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

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

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

They are delicious but you can try tuna too Smile

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

When mentioning potassium, what's EMR?

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

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

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

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

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

Thank you! It is a "superfood recipe"  Smile

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

This is delicious! Thanks for sharing the recipe!

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

Thank you Scott, hope you like it! Smile

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

Definitely looks delicious, will have to try.

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

Thank you Bill!

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

Sounds delicious. Will have to try soon.

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

Thank you Phyllis!

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

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

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

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.

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Eileen 5/13/2015 11:01:45 PM #

I'm in the same boat with a Galaxy and a kindle. I've been reading the blog on the computer, and then pinning the recipes I want to try to pinterest then using my kindle in the kitchen to access the recipes. I'd love the app.

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Martina @ KetoDiet 5/15/2015 3:30:03 PM #

Thanks! It's in our to-do list for this year like many other projects! Smile

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

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?

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

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

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Bill C 1/23/2015 6:54:44 PM #

Canned sardines can be tricky in flavor profiles and texture- my favorite in the US is Season Brand Skinless Boneless in olive oil: seasonproducts.com/.../

Smashed up- just like tuna. The best are from Portugal and Spain- usually smoked. Good reads to help decide brand:

mouth-full-of-sardines.blogspot.com/.../...st.html
http://chowhound.chow.com/topics/301342
http://chowhound.chow.com/topics/301739

Enjoy!

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Martina @ KetoDiet 1/25/2015 9:38:49 PM #

Thanks for the tips! I agree, not all canned sardines are tasty.

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

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

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

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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Tammy 10/3/2014 12:19:44 AM #

Sounds delicious except for the sardines.... Any vegetarian substitute suggestion???

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Martina @ KetoDiet 10/6/2014 1:01:31 PM #

How about grated celeriac, lemon juice & home-made mayo? Or  cream cheese, home-made pesto & sliced olives?

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Hélène 2/23/2015 9:41:44 PM #

Sardines & avocados! 2 of my favorite foods! I may just mash up some sardines & avocados and toss with salt & vinegar and devour. You have inspired me Smile
Mite even get crazy and add that pesky turmeric that I try to put in as much as possible for anti-inflammatory purposes!

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Martina @ KetoDiet 2/24/2015 8:45:52 PM #

Thank you Hélène, hope you like it! My favourite foods too Smile

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Liliana 5/3/2015 2:52:27 PM #

Hi Martina, Love your blog and the app!! I've been on a keto diet for about 6 weeks now and the results on the first month were astounding, I lost a lot of fat and had no side effects whatsoever. I seem to have entered into the adaptation phase very well but now I feel I'm stuck and not losing as much fat for the last couple of weeks (which also has to do with the fact that I've indulged in a few carb-loaded treats) so I'm going to try a fat fast.

I love your ideas for simple meals loaded with fat so that it won't require as much thinking and prepping. Today I tried the Ultimate Keto Coffee and loved it!! Now, I eat mostly vegetarian (and love dairy) and ocassionaly chicken but don't like fish very much so .... (Sorry for the long post!)... Can you suggest some modification to this avocado recipe that would make it similar in macronutrient content but not including any meat? Thank you!

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Martina @ KetoDiet 5/6/2015 11:15:00 PM #

Hi Liliana, thank you, I really appreciate that! Weight stalling is quite common after the initial phase (the first few weeks). Keep in mind that the initial weight loss is always more significant as you also lose water. Yes, those treats may have caused some weight stalling but I bet they were well deserved Smile You are doing well, just stick with the plan and I'm sure you'll be back on track soon. I'm actually planning to post a vegetarian diet plan which I've been promising to write for quite a while. I'll just post a few more vegetarian recipes and then it will be easy to put the diet plan together. For a vegetarian option I'd use eggs instead - a similar recipe to this one will be posted very soon Smile

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Eileen 5/13/2015 11:03:41 PM #

this was my first time eating sardines, and I loved it. So easy and so delicious.

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Martina @ KetoDiet 5/15/2015 3:27:39 PM #

Glad you liked it Eileen! Smile

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Larisa 5/26/2015 10:13:20 AM #

This recipe is so delicious! Sardines are so tasty and the avocado and the rest of the ingredients it makes a perfect delicious salad/spread! Thank you, Martina!

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Martina @ KetoDiet 6/6/2015 5:42:08 PM #

Thank you Larisa, glad you liked it! Smile

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Sharon 5/28/2015 9:30:18 AM #

I was put on to this site from my trainer .. I've lost 20 kilos the stuffed avocados were amazing .. Thank you ..

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Martina @ KetoDiet 6/6/2015 5:42:35 PM #

Thanks Sharon and keto on! Smile

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