Avocado Pie
You’ll love this spicy, cheese and avocado pie. You can keep this low-carb recipe in the fridge and consume it the next day.
INGREDIENTS
For the cake base:
- 100 g almond flour
- 30 g sesame seeds
- 30 g coconut flour
- 20 g ground black cumin (psyllium husk) powder
- 10 g baking powder
- salt
- 30 g olive or coconut oil
- 1 egg
- 60 ml of water
Ingredient:
- 2 ripe avocados
- 225 ml mayonnaise
- 3 eggs
- 20 g finely chopped fresh coriander
- 1 finely chopped red pepper
- 4 grams of onion powder
- 2 g of salt
- 110 g cream cheese
- 150 g grated cheese
INSTRUCTIONS
Preheat the oven to 175°C. Blend all the ingredients for the pie dough in a food processor for a few minutes until the dough forms a ball. If you don’t have a food processor, knead the ingredients in a bowl using a fork or your hands.
Line the baking paper in a cake tin or heatproof bowl. Lubricate the paper.
Spread the dough into the baking dish. You can use an oily spatula. Bake the pie base for 10-15 minutes.
Cut the avocado in half. Remove the peel, pits and membranes. Remove the seeds from the pepper and finely chop. Place the avocado and pepper in a bowl and mix with the other ingredients.
Pour the mixture into the pie pan. Bake for 35 minutes or until lightly browned. Let it cool for a few minutes and serve with a green salad.
Avocado Nutritional Value
Avocados are a source of vitamins C, E, K and B6, B2, B3, B5, as well as folate, magnesium and potassium. It also contains lutein, beta carotene and omega-3 fatty acids. Avocados contain high levels of healthy, beneficial fats that can help a person. About half (100 g) avocado contains:
160 calories
14.7 g fat
8.5 g carbohydrates
6.7 g fiber
less than 1 g sugar
Fat is required for every cell in the body. Eating healthy fats supports skin health and increases the absorption of fat-soluble vitamins, minerals and other nutrients.
What Are the Health Benefits of Avocado?
Avocados are very popular as they are highly nutritious and have various health benefits. Avocado benefits can be listed as follows.
Avocado Is Rich In Vitamins And Minerals
Avocados are a nutritious, healthy source of fat and fiber. It contains many vitamins and minerals, including magnesium, B6, vitamin C, vitamin E and folate. Half of an avocado meets 10% of the daily requirement for potassium.
Avocados also provide nutrients essential for immune system health, including vitamins C, B6, and E. Half of an avocado provides 15% of your daily requirement for B6, a nutrient that helps suppress inflammation and protect against oxidative damage. Inadequate B6 intake can impair immune function and increase susceptibility to disease.
Avocado is Good for the Guts
Avocados are rich in fiber, which is essential for a healthy digestive system. Eating natural fiber foods helps prevent constipation, maintain digestive system health and reduce the risk of colon cancer.
Supports heart health
Avocado contains a high amount of fat. 60 percent of that fat is unsaturated fats, which research shows helps protect against heart disease and lower blood pressure. It’s also an excellent source of potassium, folate, and fiber, all of which benefit the heart and cardiovascular system.
May help lower cholesterol
The oils provided by avocados contain oleic acid (a fatty acid naturally found in animal and vegetable oils) and linoleic acid (omega-6 fatty acid). Unsaturated fats are recommended as part of a balanced diet to help manage cholesterol.
Protects eye health
Aside from its aforementioned benefits, avocados are a rich source of protective vitamin E, as well as carotenes like lutein and zeaxanthin, which are thought to help keep eyes healthy.
May help regulate appetite
The calorie content of avocados is higher than other fruits and vegetables, but the fat and fiber content of avocados helps to regulate appetite, leading to a feeling of fullness.
How Should Avocado Consumption Be?
Avocado can be consumed in various ways. It can be added to salads or sandwiches by slicing the avocado. To see how ripe an avocado is, press lightly on it. If the peel is completely tight, the avocado needs to ripen more. If the skin is soft and crushed, the avocado is ready to be eaten.
Is Avocado Harmful?
Like the consumption of all foods, overdoing it can lead to undesirable consequences. Because of its high fat content, avocados can cause unwanted weight gain if added too much to the diet. Avocados also contain vitamin K, which can affect blood thinning. It is important for people taking blood thinners to keep their vitamin K levels stable. For this reason, it may not be beneficial to consume foods containing vitamin K, which plays an important role in blood clotting.
