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Chocolate Avocado Pudding

Awww, come on now, did anyone not expect these two twin registered dietitian nutritionists and avocado & chocolate lovers to not eventually mix these two loves together to make a rich, creamy, scrumptious, yet healthy pudding?! 🙂 It was just too easy with them both always staring us down! 🙂

This number takes all of the less than healthy out of a creamy, comfort food– and it’s rich and chocolately! So if you crave chocolate but feel like you’ve been less than healthy after you have it, well then this is just the guilt-free treat for you to indulge in– healthy Chocolate Avocado Pudding! As you probably are aware, we love to create recipes that contain avocado (have you tried our Avocado and Olive Pasta or our Egg Cups with Creamy Avocado with Sun-dried Tomato or our Cauliflower Rice Stuffed Avocado Boats.   Avocados are packed with more than 20 nutrients, good-for-you monounsaturated fats and is responsible for the oh-so-creamy texture, while the cocoa powder adds that rich and decadent chocolate sensation.

 

The oh-so-creamy texture in this pudding is from the avocado and the cocao powder adds that rich and decadent chocolate sensation—and together they create this super light, rich and fluffy mousse!

And while your taste buds bask in creamy wonderland, this Chocolate Avocado Pudding actually does quite a number of amazing things for your body!

Other than the 20 nutrients and healthy fats this mousse contains:

  • magical skin nourishing ingredients–antioxidants like vitamin C, beta-carotene and Vitamin E from the avocado.
    • Vitamin C keeps skin youthful and elastic by aiding in collagen formation
    • Beta carotene helps give a healthy glow and hue while protecting skin from sun damage
    • Antioxidants guard against premature aging by helping to prevent cell damage
    • Powerful anti-inflammatory compounds give skin a smoother appearance

 

  • Plus avocados are naturally rich in water, so they create moisture within your skin, plumping the cells and filling the crevices in your skin (and preventing a dry, flaky scalp and moisturizing hair too!)

 

  • Avocado’s mono-unsaturated fat acts as an additional nourishing lotion for the skin.

 

  • And from the cocao powder—the benefits!– cocoa flavanols support healthy circulation. This means that aside from promoting cardiovascular health, they improve the flow of oxygen and nutrients to all parts of the body, helping you to perform and feel your best while nourishing your skin, eyes, muscles and all parts of your body—and who doesn’t want a gorgeous complexion, energized muscles and a strong heart?! We certainly do!

 

Chocolate Avocado Pudding

Nutritional information, per 1 serving

87 calories, 6.7 g fat, 0mg cholesterol, 10.5 mg sodium, 8.8 g carbohydrates, 3.2 g fiber, 1.7 g sugar, 1.5 g protein

Chocolate Avocado Pudding
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Healthy dessert
Serves: 6
Ingredients
  • ¼ cup semi-sweet chocolate chips
  • 1 ripe avocado
  • ¼ cup cocao powder (or cocoa powder)
  • ¼ cup unsweetened almond milk, divided in half
  • 1 tsp. vanilla extract
Instructions
  1. Directions
  2. Slice and peel the avocado and put into fruit processor or blender.
  3. Melt the chocolate chips in the microwave with a microwave safe bowl in 15 second intervals, adding splashes of water as needed to keep the consistency smooth
  4. In the blender, add the melted chocolate chips, cocao powder, half of the almond milk and vanilla extract to the avocado.
  5. Blend ingredients together until smooth, adding in more almond milk if needed.
  6. Pour the creamy rich mousse evenly into 6 mini muffin tins for you and your friends to enjoy now, or store in fridge for a cold but sweet treat later! Feel free to add some sliced strawberries or almonds on top!
Nutrition Information
Serving size: 1 serving Calories: 87 Fat: 7g Carbohydrates: 9 g Sugar: 1.7 g Sodium: 10.5 mg Fiber: 3.2 Protein: 1.5 g Cholesterol: o mg

 

This is why FAT is In

If you get our e-newsletter, in early May you opened one titled “Kale is out, Fat is In“, and then only days letter received our newsletter that read this:

 

You know that moment when you hit “send” and your heart sinks?  We just had one.  Ugh… after a hectic Mother’s Day and one twin not proofreading another twins’ work, someone got a little trigger happy (we won’t mention names, but I will say that it was the twin who is 17 minutes older 🙂 ). She did have good reason for the hurry– we wanted to let you know about our amazing friend Heather’s free weight loss class before the upcoming class enrollment closed.

 

So, our last email newsletter was missing a piece—and now we have to let you know why Fat is In.  (And just for the record, kale is alwaysin” in our book.  BUT just because we’d never turn our back on our green lov-ah 😉 (that just happens to aid weight loss efforts, help the liver in its’ detox process, fight cancer…, the list goes on and on…), does that mean that we have anything against a little bit of fat being “in“!  Heck no!)

 

So here is the quick Skinny on Fat.

  1. Fat can keep you lean. It provides satiety (takes 6-8 hours to digest while carbs take 1-4 hours, protein takes 4-6 hours to digest), so fat stays with you for a while so you won’t be turning to more food soon after eating it.  Just be aware that each bite of fat does contain more than double the calories (9 calories/ gram) of carbs or protein (both have 4 calories/gram), so you do want to keep portions in check. And be sure to choose THE RIGHT FAT (see below).

 

Fat works magically for some of our clients, and not as great for others…Wonder if fat works for you?

 

  1. a. Try this fat test: As you likely know, one of the ways our weight loss clients are most successful in their efforts is by using our strategy to fill up on veggie crudité (or steamed veggies [not doused in oil or butter]) with spices, vinegar, and a large tea (or water) before going to a meal (you can read more about this here — all about our pre-veggie meal) and they generally eat at least one cup (or more) 50-100 calories before the meal and it saves them from swallowing hundreds of calories at the meal.  However, we have several clients, who find the same satiation in snacking on a little bit of fat before the meal. They have 10 almonds (70 calories) and a large tea (or water) and it takes the edge off hunger and they eat much less than they would have if they didn’t use this strategy. So tomorrow before you head out for dinner, try the veggie/water strategy.  The next day try the 10 almond/water strategy. Or reverse that order. See what works better for you and let us know in the comments below! (For us, the fiber that we typically don’t get from a restaurant meal to keep a gal regular 😉 and the volume of weight from the veggies works better to keep us more satiated-and we know we’ll get plenty of fat at the meal.)

 

Eating out Rule we give our clients: Have a veggie (and tea/water) pre-meal before going to dinner–or on your way there.  Veggies fill you up with nutrients, like potassium, fiber and very few calories.  You’ll avoid arriving at the meal ravenous, be able to make a rationale decision about what you’ll eat…and you’ll eat less of the heavy stuff.

 

CHOOSE THE RIGHT FAT: When it comes to fats, not all are created equal. While controversy surrounds this topic, research shows you should think “Mediterranean” eating style when choosing your fats. Aim to replace saturated fats from foods like butter, bacon, sausage, etc., and trans fats from crackers and baked goods and other foods that contain partially hydrogenated and hydrogenated oils with “good” fats from monounsaturated fatty acids (found in olive oil and avocados [see our avocado recipes like our Chocolate Avocado Mousse]) and polyunsaturated fatty acids (found in sunflower and safflower oils) that contribute to your heart health by decreasing triglycerides and your total cholesterol levels.” Omega-3 polyunsaturated fats also are great for fighting inflammation and are critical to healthy brain function.

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2. Fat acts as a nutrient booster. Translation: Eating a little fat with your meals helps you to absorb more nutrients from the meal.  This means if you eat salads or veggies and don’t have a little bit of fat with them (a teaspoon will do the trick!)1, you can’t absorb all of the nutrients, specifically fat soluble superstar vitamins like A, beta carotene, D, E and K.  Luckily, in most meals, there is plenty of fat to absorb nutrients in your veggies).  Try this Nutrient boosted Mini Fritattas which have just enough fat to do the trick.  Also try this Portobella Pizza.

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3. Fats moisturize skin and hair from the inside, keeping them lubed and healthy– and they’re important for your body’s hormones and essential fatty acids. Try this Strawberry & Citrus Salad with Avocado to moisturize your skin.  Fat is in! 🙂

 

Psst.. looking for more skin-boosting benefits? Check this out– how veggies work their magic

 

….On the flip side, if you feel you’ve gotten a little too much fat from heavy foods and want a good “detox” drink to feel better and get your mind and body back on the healthy track, drink this Strawberry Citrus Flush.

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4. Fats help to maintain body temperature and you actually need fat on your body—and not just on your rear end for sitting (although it certainly does seem to be the year [or decade!] of the bountiful boot-ay!)—fat pads your organs.

 

Calorie count:
Check this out to help you to keep portions in check:

1 level tablespoon oil= 120 calories (watch out; this one gets most people into calorie overload—and is responsible for much of the weight gain we see in new clients!)

1 slice whole grain bread = 90 calories

¼ avocado = 100 calories

1 apple = 80 calories

15 Almonds= 100 calories

*Note: We’ve noticed that some of our clients can have a level tablespoon of nut butter or several almonds and be satisfied for hours, while other clients find this does nothing for them.

 

1–Judy D. Ribaya-Mercado, Jeffrey B. Blumberg et al, “Carotene-rich plant foods ingested with minimal dietary fat enhance the total-body vitamin A pool size in Filipino schoolchildren as assessed by stable-isotope-dilution methodology,”  American Journal of Clinical Nutrition  2007;85:1041-9  -t- 

 

 

 

Coming soon… our on-line 21-Day Body Reboot program (we are so excited about it!). The 21-Day Body Reboot is a customized program designed to jumpstart fat loss, rejuvenate your body, boost energy, and help you make long term changes that will improve your health.  If you’re interested in receiving more information about it when the program is available, please add your name here.

 

How’d you do on the FAT TEST? Leave your comment below, can’t wait to hear!

Sweet Basil Guacamole

As you know, we’re crazy about avocados.  We love the creamy texture and the delicious, buttery taste.  The nearly 20 vitamins and minerals and good-for-you fats seals the deals– avocados are all-stars in our book!  So when our friend and colleague, Jessa Nowak, RD, shared her awesome Sweet Basil Guacamole with us, we were hooked!  Check out her fun, informative blog below and her delish recipe! She shares awesome tips for storing avocados as well as fun avocado facts!

 

And here’s some more info about Jessa– follow her great posts on social media! 🙂

Pinterest username:  https://www.pinterest.com/HappyHealthyRD/

Twitter:  https://twitter.com/HappynHealthyRD

Instagram: inwealthandhealth

FB page:  https://www.facebook.com/HappyHealthyRD

avocado

Did you know that those who regularly eat avocados have lower body weight, have a skinnier waistline and have better cholesterol levels compared to people who don’t? (1) One half of an avocado contains 114 calories, 1 gram protein, 6 grams carbohydrate, 5 grams of fiber and less than a gram of sugar. (3) Most of us have the intentions of eating better, so it may be worth your efforts to begin by incorporating avocados!

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A Few Fun Facts About Avocados
• Yes, avocado is a fruit.
• Avocados were first grown in Mexico in 500 BC.
• The majority of avocados consumed in the world are the Hass variety.
• Growing season for Hass avocados is from Spring to Fall.
• Avocados are 80% water.
• Rich in monounsaturated fatty acids, they help to absorb carotenoids present in other foods. (Carotenoids are responsible for the antioxidant properties of rich colorful pigments in fruits and vegetables.)
• The avocado is the cleanest eating food you can buy, only 1% of samples showed any detectable pesticides.

 

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Choosing and Storing Avocados

Choosing the right avocado depends on when you plan to use it. A perfectly ripe Hass avocado will be a dark and tender to the touch when lightly squeezed. If it feels like a baseball, it needs to ripen up before eating. If it feels as if you are able to squish it easily, it’s overripe.

It’s best to store uncut avocados on the counter, not in the refrigerator. If your avocados are hard as ricks, naturally speed up the ripening process by placing them in a paper bag with a banana. Bananas release ethylene gas that ripen fruit quickly! Store cut avocados in a sealed container with their seed, sprinkled with a bit of lemon juice.

Avocados turn brown after cutting due to oxygen reacting with the freshly opened cells of the fruit. Adding an acid like lemon juice will not allow these reactions to take place because the acidity will help denature the enzyme needed to complete the browning reaction.

Guacamole is best made immediately before eating. But if you do happen to have some left over, this is the best way to store it: this idea came from the Kitchn.
• Press guacamole down into a seal-able bowl to eliminate any air pockets.
• Cover the top of the guacamole with an inch of lukewarm water.
• Seal with a lid.
• When ready to enjoy your guacamole again, pour off the water and fluff with a fork. It should stay green for a day or two if stored like this!

 

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Sweet Basil Guacamole

SweetBasilGuacamole
Ingredients
2 Large Hass avocados
1 Large tomato (about ¾ cup), diced
1/8 cup Red onion, diced
½ cup Packed sweet basil, julienned
1 teaspoon Dried minced onion
¼ teaspoon Garlic salt
1/8 teaspoon Sea salt

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Directions

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1. Scoop avocado into a medium sized bowl.
2. Roughly smash with back of fork until chunky.
3. Add tomato, onion, basil, minced onion and salts.
4. Stir to combine.
Despite this guacamole having no lime juice, it will keep green for quite some time.

Nutrition Facts
Yields 2 cups, Serving size 4
Calories: 124
Fat: 10g
Sat Fat: 1g
MUFA: 7g
PUFA: 1g
Chol: 0mg
Sodium: 200mg
Carb: 9g
Fiber: 6g
Sugar 3g
Protein: 2g

 

Learn more about the amazing Jessa here…

 

5.0 from 1 reviews
Sweet Basil Guacamole
 
Nutrition Facts Yields 2 cups, Serving size 4 Calories: 124 Fat: 10g Sat Fat: 1g MUFA: 7g PUFA: 1g Chol: 0mg Sodium: 200mg Carb: 9g Fiber: 6g Sugar 3g Protein: 2g
Author:
Serves: 4
Ingredients
  • 2 Large Hass avocados
  • 1 Large tomato (about ¾ cup), diced
  • ⅛ cup Red onion, diced
  • ½ cup Packed sweet basil, julienned
  • 1 teaspoon Dried minced onion
  • ¼ teaspoon Garlic salt
  • ⅛ teaspoon Sea salt
Instructions
  1. Scoop avocado into a medium sized bowl.
  2. Roughly smash with back of fork until chunky.
  3. Add tomato, onion, basil, minced onion and salts.
  4. Stir to combine.
  5. Despite this guacamole having no lime juice, it will keep green for quite some time.

Monster Mash Dip

Ready for a spook-tacular Halloween recipe? We are! Try this Monster Mash Dip (it’s really just guacamole!) at your next Halloween party. The kids will love its green, scary color and won’t even realize the energy they are getting from it. Best part, the parents will just die over it also. Who said Halloween is a kid’s holiday?!

Directions:
Peel, pit and mash 4 ripe avocados with a fork. Mix in ¼ cup of fat free sour cream, 1/3 cup of tomato salsa, 2 teaspoons of lemon juice, a pinch of garlic, and a pinch of pepper. Your Monster Mash Dip is ready to go!

Avocados are a great source of energy. They are packed with “healthy” fats and Vitamin E, the perfect recipe for energy!

Adapted from http://spoonful.com/recipes/monster-mash