Avocados and eggs are two superfoods and staples of a low-carb diet. Avocados are low in carbs, great sources of heart-healthy fats and potassium. If you just started following a low-carb diet, you may be experiencing "keto-flu." Luckily, you can lessen the symptoms of keto-flu by eating foods high in electrolytes. My tip: eat an avocado and drink a cup of bone broth every day!
Eggs, especially the egg yolks, are high in A, B and D vitamins, choline and minerals like phosphorus and selenium. Because they are naturally high in protein and fats, they will help you stay fuller for longer. Although eggs got a bad reputation for being high in cholesterol, they do not raise blood cholesterol in the majority of people (studies show that dietary cholesterol does not necessarily raise blood cholesterol). In fact, the liver, which makes most of the cholesterol in our body, can down regulate its production when we eat foods high in cholesterol. Keep in mind that people with very high cholesterol levels on a ketogenic / low-carb diet may want to avoid eating too many eggs and other foods high in cholesterol (especially those with genetic disorders - ApoE4 gene and hypercholesterolemia).
Also check out similar recipes: Sardine Stuffed Avocado and Salmon Stuffed Avocado
Nutritional values (per serving):
|of which Saturated||11||grams|
|Magnesium||63||mg (16% RDA)|
|Potassium||959||mg (48% EMR)|
Macronutrient ratio: Calories from carbs (3.2%), protein (11.1%), fat (85.7%)
Ingredients (makes 2 servings):
- 1 extra large or 2 medium avocados, seed removed (300 g / 10.6 oz)
- 4 large eggs, free-range or organic
- ¼ cup mayonnaise (you can make your own) (58 g / 2 oz)
- 2 tbsp sour cream or cream cheese or more mayo for dairy-free (24 g / 0.8 oz)
- 1 tsp Dijon mustard (you can make your own)
- 2 medium spring onions (30 g / 1.1 oz)
- ¼ tsp salt or more to taste (I used pink Himalayan)
- freshly ground black pepper to taste
Notes: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).
- Start by cooking the eggs. Fill a small saucepan with water up to three quarters. Add a good pinch of salt. This will prevent the eggs from cracking. Bring to a boil. Using a spoon or hand, dip each egg in and out of the boiling water - be careful not to get burnt. This will prevent the egg from cracking as the temperature change won't be so dramatic. To get the eggs hard-boiled, you need round 10 minutes. This timing works for large eggs. When done, remove from the heat and place in a bowl filled with cold water. I like and always use this egg timer!
- Dice the eggs and finely slice the spring onion.
- In a bowl, mix the diced eggs, mayo, sour cream, Dijon mustard and spring onion - leave some spring onion for garnish. Season with salt and pepper to taste.
- Scoop the middle of the avocado out leaving ½ - 1 inch of the avocado flesh. Cut the scooped avocado into small pieces.
- Place the chopped avocado into the bowl with eggs and mix until well combined.
- Fill each avocado halve with the egg & avocado mixture and top with more spring onion.