Avocado Mash to Perk up Your Day
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An easy breakfast recipe
This recipe is so easy to make. You don't need any cooking or mixing appliances. All you need is a fork, spoon, knife and a cereal bowl. This is perfect for busy workaholics. The recipe contains all the nutrients and antioxidants you need for a healthy, vibrant and younger you - protein, fiber, vitamins (Vit. A, Bs, C, E, and K) and minerals (calcium, magnesium, potassium, selenium). This is rich in healthy fats and fatty acids that act as natural skin moisturizer. The protein will fill you up most of the day, so it adds to your weight management regiment. The fiber content slows down sugar absorption in your bloodstream and cleans out bacteria and other buildup in your intestines. The probiotics in yogurt help to strengthen your immune system.
Choose an avocado that yields to gentle pressure. Choose a ripe banana - one that is yellow with no brown spots on it. The banana should also feel tender. The sweet taste of the banana, almond milk and blackberries will compensate for the sour taste of yogurt so you don't need to add sugar or sweeteners. Be sure you're not allergic to nuts before you use almond milk. Otherwise you can switch to soya milk.
Superfoods
Back in my younger years, we did not have the name superfoods. Avocados were usually prepared as frozen snacks - mashed avocados were mixed with milk and sugar, placed in ice cube trays and stored in the freezer. Back then, they didn't cost a lot. Only when these fruits got the name superfoods that their prices skyrocketed. Now we know that these fruits are branded superfoods because they're not only delicious but they also have health and beauty benefits. Avocados, bananas, and berries have high nutritional content.
Avocados contain vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium; and potassium. They also provide lutein, beta-carotene; and omega-3 fatty acids.
Bananas are a rich source of vitamins A, B, C, calcium, iron and potassium.
Blueberries have a very high antioxidant content, particularly flavonoids.
Yogurt does not only contain vitamins (such as vit. D) and minerals (calcium), it also contains live bacteria, known as probiotics. Probiotics are needed to strengthen our immune system.
Almond milk is lactose free and is high in Vit. E.
Cook Time
Ingredients
- 1 ripe avocado
- 1 ripe banana
- handful blueberries
- 5 tbsp. plain low-fat yogurt
- 2 tbsp. almond milk
Quick anti-aging breakfast recipe
- Wash the avocado. Cut it open vertically. Remove and throw away the seed. Scoop out the pulp into a bowl.
- Wash the banana and peel. Slice in pieces and add into the bowl.
- Mash the banana and avocado pulp with a fork.
- Add the almond milk and yogurt into the bowl and mix the ingredients thoroughly.
- Add the blueberries as toppings. Enjoy.
Avocado Mash
| Nutrition Facts | |
|---|---|
| Serving size: 1 dish | |
| Calories | 287 |
| Calories from Fat | 72 |
| % Daily Value * | |
| Fat 8 g | 12% |
| Saturated fat 2 g | 10% |
| Unsaturated fat 6 g | |
| Carbohydrates 49 g | 16% |
| Sugar 27 g | |
| Fiber 12 g | 48% |
| Protein 9 g | 18% |
| Cholesterol 7 mg | 2% |
| Sodium 192 mg | 8% |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Beauty aids
Not only do you have a healthy, filling breakfast, you can also use the leftovers for your beauty ritual.
Don't throw away the avocado/banana peel and almond milk/yogurt pack. Scrap out the leftovers, mix them thoroughly and splash on your face for a facial mask. You can use the peels to rub on your face, neck, hands; and feet. They're anti-aging and help moisturize your skin.
This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.
© 2013 Rose T
