2 Ingredient Guacamole

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!

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist helping children with dry, flaky, weepy, red, itchy, painful rashes navigate the journey to healthy skin and enjoy a childhood free from disruptive skin symptoms.

Roasted Nuts and Seeds

Perfectly Roasted Nuts and Seeds

I made these in a pinch when I needed an emergency snack that still was up to nutritional snuff.

You can use any combination of your favorite nuts and seeds. This batch included what I had on hand, almonds and pumpkin seeds.

Almonds are full of healthy fats, and contain fiber, protein, and magnesium (among other nutrients).

Pumpkin seeds are high in antioxidants, magnesium and fiber, and have anti-fungal properties!

Ingredients:

• Nuts and seeds of choice

• Avocado oil

• Salt and/or other spices and seasonings as desired

  • Turmeric, chili powder, paprika, garlic powder, and/or crushed red pepper flakes are some ideas to give them a kick

  • Cinnamon, nutmeg, and cacao powder are some ideas if you’re looking for something on the sweeter side

Instructions:

• Add avocado oil to a fry pan and turn on heat to medium

• Add nuts and seeds, and seasonings of choice (I just do salt usually)

• Stir as they brown for a few minutes, it goes fast so stay on top on it!

• Let cool and enjoy

You can snack on these, and even add them to salads.

Jennifer Brand, MPH, MS, CNS is a clinical nutritionist helping children with dry, flaky, weepy, red, itchy, painful rashes navigate the journey to healthy skin and enjoy a childhood free from disruptive skin symptoms.