Recipes

We cook A LOT! Sometimes it even comes out tasting good ;) Here is to sharing!

One-step Sorbet: Avocado Banana Berry

avocadosorbet

Inspired by a "nice cream" recipe from Whole Foods (see here), we used purely fruit and protein powder to make a frozen treat. Yes, avocado is a fruit. Technically it's a berry (see here) .

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.

Ingredients:

  • 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

 

 


Recipe:

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).

 

References

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.