NUTRITION
GOOD FOOD
Good news for avocado fans! (And really, who isn’t one?) A study
published in Nutrition Journal found that including half an avocado
in their midday meal made participants feel more satisfied and less
hungry three hours after lunch. Adding half an avocado to a regular
lunch kept those satiating effects going for another two hours. It
could be the extra 112 calories, the researchers note. But with the
healthy fats, antioxidant polyphenols and fiber that come along with
them, it might be a caloric investment worth making.
CRISPY BAKED AVOCADO FRIES
INGREDIENTS
AVOCADO FRIES:
2 firm-ripe
avocados- peeled, pitted
and sliced into about
10-12 slices each
¼ cup flour
1 large egg
1 cup whole wheat panko
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon kosher salt
Avocado oil or olive oil spray
SMOKY CHIPOTLE CREMA:
½ cup nonfat Greek yogurt
2 tablespoons avocado
oil or olive oil mayonnaise
2 teaspoons chopped chipotles
in adobo plus 1 teaspoon
adobo sauce from the can
½ teaspoon paprika
1 teaspoon lime juice
28 MUSCLE MEMORY
| APRIL/MAY 2018
INSTRUCTIONS
◆ PREHEAT OVEN TO 425°F.
Spray a baking sheet with
cooking spray.
◆ SET UP A BREADING STA-
TION. PLACE THE FLOUR IN
them in the breadcrumb
mixture, coating all sides.
Place the avocados on the
baking sheet and spray them
with cooking spray. Bake 12-15
minutes, flipping them halfway
through, until golden brown.
A SHALLOW DISH. Whisk the
egg and 1 tablespoon water
together in a second dish. Mix
the breadcrumbs, chili powder,
garlic powder and salt to-
gether in a third dish. Take the
slices of avocado and dredge
them in the flour, then dip
them in the egg. Then, dredge
◆ To make the smoky chipotle
crema, puree the yogurt, may-
onnaise, chipotles in adobo,
adobo sauce, paprika and lime
juice together in a mini food
processor or blender. Serve
with the fries.