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RECIPE - Healthy AVOCADO Deviled Eggs

Updated: Mar 11




Avocados have become an increasingly popular food in recent years, with people blending the creamy fruit in their smoothies or slicing it to layer on top of toast.

This green fruit has become a true staple in kitchens around the world -- and for good reason. Avocados deliver a variety of health benefits and are a versatile ingredient when cooking.

I use the fatty fruit in soups, dips and even chocolate truffles. Depending on how you bake with it, avocados can be an excellent fat substitute that won't make your desserts taste like an avocado. I will be sharing some delicious desserts made with avocado soon!

They are chock-full of nutrients and can be a beneficial part of a balanced diet. These are four ways avocados are good for your health:

1) POTASSIUM - They have more potassium than a banana. The mineral helps regulate nerve function and move nutrients into cells while taking away waste, according to the US National Library of Medicine. Potassium also works to combat high blood pressure, according to the American Heart Association. High levels of sodium can increase blood pressure, the CDC said, and potassium allows more sodium to leave the body through our urine. This in turn lowers our blood pressure, the American Heart Association said.


2) MONOUNSATURATED FATS - It's an unsaturated fat that works to lower LDL cholesterol without affecting the good HDL cholesterol. When you have too much LDL cholesterol, it hardens along the edges of your arteries and narrows them, according to the Mayo Clinic. This reduces blood flow through the arteries, which can cause blood clots and other medical complications.

3) FOLATE - Folate is a B vitamin that is important for proper brain function and healthy pregnancies. The National Institutes of Health Office of Dietary Supplements recommends women of childbearing age have 400 micrograms of folate per day. Pregnant women should increase their intake to 600 micrograms per day, according to the agency. Folate can help prevent birth defects, specifically those that affect a baby's brain and spine, during the early weeks of pregnancy, according to the CDC. Around half of pregnancies in the United States are unplanned, the article said, which is why it's important for all women of childbearing age to have enough folate as part of their regular diet.

4) FIBER - Foods with more fiber tend to keep you satiated longer than low-fiber foods do, the Mayo Clinic said. This makes avocados a great choice for people who are watching their weight, according to the Mayo Clinic.


How To Make Healthy Avocado Deviled Eggs



Total Time: 10 minutes

Yield: 4 serving(s)

Nutrition Info. Per Serving

Serving Size: 1 egg (or 2 halves)
Calories: 89
Protein: 6 grams
Fat: 6 grams
Carbs: 1 gram
Sugar: 1 gram


Ingredients:

  • 4 hard boiled eggs (we love Vital Farms)

  • 4 tablespoons of mashed avocado

  • 1/2 teaspoon of mustard (we love Primal Kitchen, which you can get here)

  • 1/4 teaspoon of lemon juice (we love Santa Cruz Organics)

  • salt & pepper (to taste)

  • dill (to taste - (we love Simply Organic)

  • paprika (for garnish - we love Simply Organic)



Directions:


1) Slice hard boiled eggs in half lengthwise. Remove yolk from whites and set in a bowl.

2) Add avocado, mustard, lemon juice, salt, pepper & dill.

3) Mix together until creamy.

4) Spoon or pipe filling into empty whites. Garnish with paprika.


Enjoy!







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