avocado oil

2 Ingredient Guacamole

Photo credit: Julia Gomelsky 

Photo credit: Julia Gomelsky 

Avocado is a serious super food. It’s nutrient dense, which means you get a lot of nutritional benefits from them for little in the way of calories.

My favorite thing about avocado is that it’s a healthy fat. Consuming healthy fats is important for lots of reasons, here are some of them (this is just the tip of the iceberg):

  • You need to eat fats so that your body can absorb fat soluble nutrients like vitamins A, D, E and K

  • Your cell membranes (all of them in your body) are made from fats

  • You need fats for energy production in your body

  • Fats are important for healthy hair and skin

Avocados are also a good source of vitamins, minerals and antioxidant nutrients.

Cooking with avocado oil is something I recommend because it has a higher smoke point, meaning it’s safe for cooking at high temperatures (whereas olive oil is not, FYI). It also has a very neutral taste, unlike olive oil, so it’s more versatile in my opinion. That’s why I use it to make my mayo.

Because avocados are so good for you, guacamole can be a great addition to your healthy diet, if you do it right of course.

JCBN Guacamole fits that bill, and it only has 2 ingredients!

Ingredients:

  1. Avocado

  2. Pico de gallo

Instructions:

  1. Mash avocado

  2. Mix in pico de gallo to your liking

  3. Enjoy!

Rye Fried Chicken

Jennifer Caryn Brand Nutrition, Four Ingredient Fried Chicken

Recipe alert! I call this da boom chicken (don't ask).

Ingredients:

  • Chicken thighs (boneless and skinless)

  • 1 egg

  • Rye flour - NOT GLUTEN FREE (can substitute a gluten free flour)

  • Avocado oil

  • Salt

  • Pepper

Instructions:

  • Beat egg

  • Dip chicken in egg

  • Roll in flour (add salt and pepper to flour to taste)

  • Place in hot oil

    • Avocado oil is my preference, and is better for higher heat cooking than some other fats, including olive oil, because it is more heat stable, which means it doesn't break down and create dangerous compounds as readily as olive oil can

  • Fry til brown and crispy

  • Eat

Disclaimer: In addition to the creation of dangerous compounds from the fat/oil used, frying meat can lead to the formation of AGEs, which can cause oxidative stress and inflammation (linked to all sorts of chronic disease). Using a lower cooking temp (did these on medium), and adding acid (lemon juice) can help reduce AGEs formation. 

So... enjoy, take cautionary measures, and don't eat this daily. 

Info on AGEs: 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/#!po=10.1852