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.
Thick and chunky hummus deserves more love than creamy, in my opinion
Make your own nut butter! Mix and match your favorite nuts + seeds with easy seasonings like cinnamon, cacao or salt.
A grain free and gluten free banana pudding recipe.
A surprisingly sweet smoothie at 24g of protein with beet juice concentrate, Greek yogurt, almond butter and berries.
A cool, creamy and easy avocado smoothie bowl with almost 1400mg of potassium per serving!
3 simple ingredients and only 74 calories each - Greek yogurt, banana, cinnamon.
Perfect with yogurt for breakfast, with almond milk as a refreshing beverage or even by itself as a low carb snack.
Quick and easy, loaded with plant-based protein and under 450 calories per serving.
NO added sugar and only 2 ingredients!
We beet-ified a baba ganoush. Lunch, anyone?
One of our favorite cheat day recipes.
Cake for breakfast? Yes, seriously!
This recipe substitutes Greek yogurt for ricotta, and a lentil-based lasagna noodle for a boost of protein - 1 serving of this recipe has 8g!
While not the actual thing, this pepperjack cheese recipe comes close. Salty, savory and dairy-free, this is my favorite cheese substitute. Shred it on top of pizza or slice and pair with rice cakes and avocado as a snack.
We love guacamole. Healthy fats, fiber and delicious this recipe will take less than 10 minutes to prepare.
Filled with almonds, oats and berries, this is the best tasting cheesecake!
Make your own coffee kombucha, and save some $$$.
Who doesn't love chocolate? Ubuntu Fitness brings you red velvet brownies high in protein, 0g added sugar and delicious.
Ever since our impulse spiralizer buy, we've been salivating over dreamy plates of steaming hot "pasta" and subsequently enjoying vegetable lo mein, Thai-style stir fry and now fettucine alfredo!
We tried our hand at "Spartan's Potato Salad". The namesake is derived from the fact that we used Greek yogurt instead of mayo :). Plus with the macros this dish provides, it is most def fit for a spartan warrior.
This watermelon "cake" is a real foods-based alternative to traditional refined flour-based cakes. It’s lower in calories, contains a boost of naturally present vitamins, minerals, and even provides additional protein from the Greek yogurt "icing".
Using a whole chicken makes me feel like the ultimate kitchen maestro. And you can too! While this culinary feat seems challenging, it's quite simple.
Zucchini noodles: a "whole food" pasta recipe to help you get even more veggies in your day.
I've found it's challenging to find a good quality salad dressing! This epic first world problem led us to create this easy olive oil-based, red wine vinaigrette.
One slow cooker. Two pounds of goat meat with bone. Multiple veggies. Win.
Beetroot derived nitrates are the star of these smoothies! Beets are a nitrate-rich vegetable and there are plenty of scientific studies showing nitrates help dilate vessels for healthy blood flow.
Inspired by a "nice cream" recipe from Whole Foods, we used purely fruit and protein powder to make a frozen treat. Yes, avocado is a fruit. Technically it's a berry.
A low calorie smoothie with caffeine for added oomph.
The almond flavor in these energy bites is off the charts. Rich, dense and chewy, these protein bites are a good post workout treat.