While avocados are high in fat, it's mostly monounsaturated which is generally considered to offer heart health benefits.* We also added Carlson's lemon flavored cod liver oil for additonal vitamin D, omega-3 fatty acids, and to give it a light "citrus-y" boost.
- 2 scoops of whey protein powder
- 2 avocados
- 1 banana
- 1 cup of mixed frozen berries
- 2 tablespoons of lemon flavor fish oil
- 1 cup of water
Step 1. Blend everything together (peel bananas and avocados first!) to thick milkshake-like consistency . It's that easy.
Nutrition Facts (makes four 1-cup servings): 281.5 calories, 19.5g carb, 8.5g fiber, 17.5g fat, 16g protein.
You could add stevia or xylitol and omit the banana for a low carb treat or use a different protein powder if shooting for a vegan or paleo option.
*In one clinical trial, the effect of monounsaturated fat from avocados on LDL (the "bad") cholesterol was investigated. Subjects were assigned to one of three groups: a low fat diet group, a medium fat diet group that was given one avocado per day, and a medium fat diet group instructed to use other sources of monounsaturated fat; such as canola oil. Results showed eating one avocado a day lowered LDL cholesterol more than the other diets (Wang et al, 2015).
Wang, L., PL Bordi, JA Fleming, AM Hill, and PM Kris-Etherton. "Effect of a Moderate Fat Diet with and without Avocados on Lipoprotein Particle Number, Size and Subclasses in Overweight and Obese Adults: A Randomized, Controlled Trial." Journal of the American Heart Association 4.1 (2015): National Center for Biotechnology Information. U.S. National Library of Medicine, 7 Jan. 2015. Web. 16 Mar. 2015.
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