Tag Archives: avocado recipe

Health in a loaf: Nut and Seed Bread.

I’ve been properly wheat free for about 5 years now and in all that time I’ve yet to fully master the art of a decent bread. I’ll be honest it isn’t something I’ve spent much time on, but I probably should! Ask me to bake crumpets or pitta wheat free and I’ll rustle them up… but bread befuddles me.

So all this week I’ve had a nut and seed bread brewing. Finally I had time to have a play in the kitchen and give it a go. The result was a pretty spectacular loaf. I decided to avoid my bread machine and do it all by hand. The mixture was very sloppy which concerned me initially but then it had a lot of eggs in and I remembered using a packet mix which was similar in composition. I was so taken with this bread that I made another loaf using avocado instead of the oil – guess what? It was EVEN BETTER! So the final recipe is gluten, wheat and dairy free.

This bread is packed full of heart healthy monounsaturated fats from the nuts, seeds and avocado,  plenty of protein, the antioxidant vitamin E from the nuts and seeds, omega 3’s from the walnuts, phenols, tannins and flavanoids, magnesium and potassium. Wow a real powerhouse of nutrition just in a bread.

I enjoyed it with some cheese, tomato and cucumber but it is also lovely on it’s own. A great snack on the go or and easy lunch.

Gluten, wheat and dairy free nut and seed Bread 1

Nut and Seed Bread
Yields 16
A healthy bread made with nuts, seeds and avocado.
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Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
187 calories
6 g
70 g
16 g
7 g
2 g
55 g
29 g
1 g
0 g
13 g
Nutrition Facts
Serving Size
55g
Yields
16
Amount Per Serving
Calories 187
Calories from Fat 138
% Daily Value *
Total Fat 16g
25%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 6g
Monounsaturated Fat 7g
Cholesterol 70mg
23%
Sodium 29mg
1%
Total Carbohydrates 6g
2%
Dietary Fiber 3g
13%
Sugars 1g
Protein 7g
Vitamin A
2%
Vitamin C
3%
Calcium
6%
Iron
7%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1/2 cup walnuts
  2. 1/2 cup pecans
  3. 1 cup almonds
  4. 1 cup of sunflower seeds
  5. 1 tsp baking powder
  6. 1 tbsp lemon juice
  7. 6 eggs
  8. 1 medium avocado
Instructions
  1. Preheat the oven to 175C or Gas Mark 4.
  2. Place the nuts and seeds into a food processor or coffee grinder and grind into a fine breadcrumb texture.
  3. Add the baking power and mix.
  4. Scoop the avocado out of its skin, chop and add to the processor and mix. Alternatively mash and mix in by hand.
  5. Beat the eggs in one at a time and add the lemon juice.
  6. The mixture will be runny like a cake mixture.
  7. Pour into a greased and lined loaf tin.
  8. Bake for 40-45 minutes until a skewer inserted in comes out clean.
  9. Cool on a wire rack.
beta
calories
187
fat
16g
protein
7g
carbs
6g
more
Dietitian UK https://www.dietitianuk.co.uk/

Avocado toast topper

I’m always looking for fresh ideas for lunches that are tasty and healthy but also quick. This idea is inspired by my mum who in the days we had a family hotel used to make a starter with warm avocado in lovely white shell dishes. It was delicious and I now have the dishes as a little bonus 🙂

Avocados are highly nutritous and a great source of monounsaturated fats (heart healthy), potassium, fibre and carotenoids. Although high in calories these are all good calories.

So here is our new favourite way to eat them…

 Dietitian UK: Avocado Toast Topper

Avocado Toast Topper
Serves 2
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Prep Time
5 min
Cook Time
3 min
Prep Time
5 min
Cook Time
3 min
387 calories
39 g
20 g
22 g
12 g
6 g
238 g
411 g
5 g
0 g
15 g
Nutrition Facts
Serving Size
238g
Servings
2
Amount Per Serving
Calories 387
Calories from Fat 189
% Daily Value *
Total Fat 22g
34%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 12g
Cholesterol 20mg
7%
Sodium 411mg
17%
Total Carbohydrates 39g
13%
Dietary Fiber 9g
36%
Sugars 5g
Protein 12g
Vitamin A
16%
Vitamin C
31%
Calcium
20%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium avocado
  2. 1 medium tomato
  3. 4 slices bread
  4. 40g brie
Instructions
  1. Cut the avocado in half lengthways, twist to open, remove the stone and scoop out the flesh into a bowl. Mash this with a fork.
  2. Spread the avocado onto the bread, top with sliced tomato and brie.
  3. Place under a medium hot grill for a few minutes until the brie is melted.
  4. Enjoy!
beta
calories
387
fat
22g
protein
12g
carbs
39g
more
Dietitian UK https://www.dietitianuk.co.uk/