There always occurs a question before Easter time: What are you going to cook? My answer is easy: For me? There is no need to cook anything, I would eat my greens and would be happy at all! I really loved stuffed eggs with mayonnaise! I really missed them! With the day I accidentally discovered cashews mayonnaise I realised eating eggs was no problem! Of course if your imagination lets you say, incredibly nutritious and full of water (72%) avocado coming with 160 calories may be just a green egg. Avocados supposedly neutralise the bad influence of junk food and help absorb nutrients from plant foods. Eat at least one avocado a day with this avocado eggs stuffed with sunflower seeds and champignons recipe!
Nutritional value of avocado.
100g avocados are fruits loaded with about 15g healthy fats. 71% of them are MUFA, 13% PUFA and 16% comprise SFA. The riper avocado the less SFA content and and MUFA oleic acid content increases.
9g of avocado fruit carbohydrates are composed in 80% of fiber and contain about 70% insoluble and 30% soluble dietary fiber. Sugars have very little participation, only about 0,3 g and the primary sugar found in avocado is a unique seven-carbon D-mannoheptulose. The glycemic index (GI) is expected to be zero!
Clinical evidence suggests that adequate potassium intake may help control blood pressure. Avocado because of high potassium (507 mg) and low sodium (8 mg) content may help you manage it. Also quite a big amount of phosphorus (54 mg) , magnesium (29 mg) and calcium (13 mg) are observed.
Significant levels and combination of Vitamin C (8,8 mg) and Vitamin E (2,35 mg) including alpha, beta, gamma and delta tocopherol may slow artherosclerotic progression. Phylloquinone – Vitamin K1 (21 g) functions as a coenzyme during synthesis of the biologically active form of a number of proteins involved in blood coagulation and bone metabolism. Avocados are a Vitamin B wealth. Deficiencies in Vitamin B9 and Vitamin B6B may contribute to homocysteine levels and cardiovascular disease risk increase.
Consuming avocados, we provide our bodies many essential phytochemicals like carotenoids, phenolics and phytosterols. Xantophyll carotenoids contribute to eye health. The highest carotenoid concentration is localized straight under the skin in the dark green flesh. Naturally ocurring fatty acids in avocado enhance carotenoids absorption because of their solubility in fats. Phytochemicals reduce oxidative and antinflammatory stress, protect DNA against damage and eye dysfunction, provide photo-protective activity fom both UV and VIS radiation. Additionally avocados contain a high amount of glutathione – composition of three amoni acids: glutamic acid, cysteine and glycine. Glutathione plays antioxidative and anti-cancerogenic role!
- 3-4 ripe avocados
- 100g sunflower seeds (may be soaked overnight)
- 250g raw champignons
- 25g nutritional yeast
- 20g extra virgin olive oil
- 1/2 tsp iodine free salt
- 1/3 tsp ground black pepper
- juice of half lime
- a handful of chopped parsley
- Clean avocados with sponge and dishwashing liquid. Peel very thinly. Cut in halves and spray with juice of half lime. This process helps avocado keep its beatiful green color.
- Put sunflower seeds in a high speed blender and make a butter (or chop soaked and drained sunflower seeds).
- Add the rest of ingredients and chop finely.
- Fill avocado halves with the filling. Garnish with parsley, black sesame seeds, sunflower seeds and hot paprika. Serve immediately.
Enjoy your meal!
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