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I used avocado from Lidl which is called "avocado ready to eat". It was more ripe and darker in color than the green one. The picture with the ingredients shows the green one (not the used one). In fact, you can use any avocado, provided it is baked, soft, so that the pasta is made with a fork.
- 1 avocado
- 1/2 small onion
Preparation time: less than 15 minutes
RECIPE PREPARATION Avocado paste:
Avocado is cut in half and twisted on both sides until it comes off. Take the seeds and take the peel. Make the pasta with a fork, add salt and finely chopped onion.
For larger quantities use 2 avocados.
It can be served with tomatoes, tortilla chips or bread. I liked it more simply, with bread.
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Method of preparation:
Let's start with preparation of avocado paste - we take a Coptic avocado, which we cut lengthwise, peel and remove the seeds. We pass with a fork pulp in a bowl and add finely chopped onion, tomatoes and crushed garlic. Then we add fresh cottage cheese, mix everything well and season with lime juice, salt and black pepper. Finally, I also added chopped coriander. We continue with preparing the poached egg. Let's boil the water in which we add vinegar. When of boiled water, by mixing (for example with a spoon) we create a vortex in the water, in which we put the egg from the lowest possible height. Let it boil 3-4 minutes. Boil each egg separately.
In the meantime fry the slices of bread a little olive oil on both sides until browned. Then we stretch avocado paste over warm bread and we place the egg on top, which we can season with black pepper and salt or we can decorate it with coriander minced. We wish you good luck!
|NUTRITIONAL VALUES||FOR 1 PAN WITHOUT BREAD (TOTAL 2 PERSONS)|
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What are the benefits of peas?
In addition to being assorted in color, peas have an important role in this recipe. They reduce the fat content of avocado. In addition, it adds protein and fiber.
And fiber is very important for satiety, digestion, eliminating excess cholesterol and preventing cancer.
According to The World’s Healthiest Foods, this legume is very nutritious. It is a very good source of B vitamins. 137 grams of cooked peas contain:
Manganese - 31% of the recommended daily allowance (RDA)
Vitamin B1 - 30% of RDA
Copper & # 8211 27% of RDA
fiber & # 8211 27% of RDA
C vitamin & # 8211 26% of RDA
Phosphorus & # 8211 23% of RDA
Folic acid & # 8211 22% of RDA
Vitamin B6 & # 8211 18% of RDA
Vitamin B3 & # 8211 17% of RDA
Vitamin B2 & # 8211 16% of RDA
MOLYBDENUM & # 8211 15% of RDA
Zinc & # 8211 15% of RDA
proteins & # 8211 15% of RDA
Magnesium & # 8211 13% of RDA
Iron & # 8211 12% of RDA
hill & # 8211 10% of RDA
In addition to vitamins and minerals, peas also contain carotenoid phytonutrients. Especially lutein and zeaxanthin, two antioxidants that support eye health.
Avocado & # 8211 nutritional content
Avocado is very suitable for pasta and sauces, due to its buttery and consistent texture.
It can be used to make vegetable mayonnaise or even sweet creams for cakes.
Avocado surpasses other fruits in its rich nutritional content. It is an excellent source of vitamin K, vitamin C, Vitamin E, folic acid and other B vitamins.
Contains important minerals such as copper, magnesium, potassium and manganese.
According to the United States Department of Agriculture (USDA), half an avocado or 100 grams of avocado pulp contains:
- 2 g of protein
- 14.7 g of fat
- 160 calories
- 8.5 g of carbohydrates
- 0.7 g of fiber
- 0.7 g of sugars
The benefits of eating avocado
Studies have shown that people who eat avocados regularly have a healthier diet and a better intake of nutrients.
Consumption of avocado is especially beneficial for DIABETIC. This fruit has enough carbohydrates, but its glycemic index is low (below 15 on a scale of 1 to 100), which means that it does not significantly affect blood sugar levels.
The American Diabetes Association recommends that people with diabetes eat avocados in the morning. I can serve it on toast, put it in vegetable salads or use it instead of dairy to make smoothies.
It can also be consumed in the evening, in the form of sauces.
Another important benefit is improving cholesterol levels HDL - which unlike LDL cholesterol, can reduce the risk of cardiovascular diseases.
Despite being high in calories, avocado can be useful in slimming belts because it increases and prolongs the sensation of satiety.
This effect is due to good fats and fiber.
Studies have linked avocado consumption to a decrease in body weight, a body mass index and waist circumference.
In addition, it can prevent overweight. It can be used instead of sheep mayonnaise, butter and other foods that contain saturated fats.
Avocado paste for breakfast
What could be better than a avocado paste for breakfast? Following the recipe below, recommended by Naturolog.ro, you will get an extremely nutritious and satisfying preparation.
In addition to avocado, the pasta contains green leaves, tomatoes, radishes, onions and spices. As it has no animal ingredients at all, you can serve it on fasting days.