One of the things we all look for are snacks that provide a good amount of calories whilst also providing nutrients. Given that CFers not only require additional calories but are also challenged with malabsorption, calories alone are not enough. We need to look for nutrient dense foods as well. Guacamole is a great one because it ticks both boxes. Avocados are jam packed with great fats, plus you can spread it on toast and add olive oil and salt on top to taste.
Did you know that the average avocado contains around 4 grams of protein (way more than your average fruit or veg), plus they’re super high in potassium (an essential electrolyte) and low in sugar. They’re also chock full of vitamin K, Vitamin B9, vitamin B6, vitamin B5 vitamin C, and vitamin E plus monounsaturated fats – they’re the good kind that help lower bad cholesterol and keep the heart healthy.
Ingredients
3 ripe avocados
1/4 cup coriander
1 lime
2 tbsp sour cream
1/4 cup tomato
1/4 cup capsicum
Olive and salt to serve
Directions
1. Chop onion (optional), tomato, coriander and capsicum.
2. Mash avocado in a bowl.
3. Add sour cream and chopped ingredients to avocado; mix.
4. Squeeze 1 tbsp of lime juice and 1/2 tsp of salt; increase either ingredient to taste.
Bake pita toasts with olive oil; spread the guacamole on top and season with a dash of olive oil and sea salt.
Serving Size
Serves: 6 servings
Calories per serving: 179
Fat: 16 g
Sodium: 115 mg
Protein: 2 g
Calcium: 20 mg
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