Showing posts with label avocado. Show all posts
Showing posts with label avocado. Show all posts

Wednesday, March 2, 2016

I love an avocado omelet ~ from author @DarylWoodGerber #recipe

Okay, health lesson for today: there are good foods and super foods; good fats and bad fats. I’ve been reading up on this. Why? It turns out my body is producing cholesterol. I’m eating right and I’m fairly thin. I exercise, and I don’t smoke. But darn it, I have to take medicine to keep my cholesterol low.

Do you know your HDL and LDL and triglycerides numbers? You should. Ask your doctor.

Anyway, let’s get to some technical stuff:

To lower cholesterol eat:
Oats, red wine, salmon, nuts, green tea, beans (or legumes, especially kidney beans and black beans), dark chocolate, garlic, olive oil.  (Yes, you read that right. Red wine and dark chocolate!) Blueberries are good for you, too!

What are some good fats?
Monounsaturated fatty acids (MUFAs) help reduce visceral fat, the type of fat that promotes cardiovascular health.  An avocado fits into this category. Yay for me! I love avocados.

What are the bad fats?
I KNOW trans fats are bad, but what are they? Where are they found? Is canola oil a trans fat? No, it’s not. It’s got zero trans fat and the lowest level of any saturated fat on the market. Trans fat (also called trans fatty acid) is created when vegetable oils are hydrogenated. The process saturates the oil and produces trans fat. The process also gives margarine its butter-like consistency. Be careful. Trans fats can be found in non-dairy creamers. I know a friend who likes a little coffee in her creamer. Watch it!

Is butter a bad fat?
Not necessarily. While doing research, I found these guidelines for fat consumption: if you stay below 10% of your daily diet for fats, you’re doing well. If you want to have butter, consider cutting back on other fats that are in cheeses and milk products. FYI, a teaspoon of butter contains 10 milligrams of fat or about 4% of your minimum daily amount, 300 milligrams.

But enough of the science stuff.

Food. I like food! I love to eat.

And I love an omelet.  I started to worry. Are eggs bad for me? Guess what? Eggs get a bad rap.

Okay, one more technical thing. According to the Mayo Clinic website, chicken eggs are high in cholesterol, but the effect of egg consumption on blood cholesterol is minimal when compared with the effect of trans fats and saturated fats.

So I’m going to make sure I cut back on those.

Now, in an omelet, I like to include avocados and green vegetables. As mentioned above, avocados are the “good” fat. Also, an avocado can increase your absorption of essential vitamins, which therefore reduces your risk for heart disease. Plus they are free of cholesterol and sodium.

As for my green vegetable, I adore spinach. I’m going to share one of the easiest ways to always have it on hand. My sister taught me this nifty trick recently. Take fresh spinach, a good-sized portion on a plate, cover with a paper towel and zap in the microwave for 1 minute. Remove from the oven, fold the spinach over on itself. It cooks perfectly while preparing the rest of your omelet.



2 eggs
½ cup cooked spinach
½ small avocado, diced
2 tablespoons Parmesan cheese
1 teaspoon butter

For an omelet, I like to have everything at hand—ready to go—because once the eggs start cooking, the process is fast.

Mix the eggs in a bowl and set aside. 

Cook the spinach, as suggested above.

Scoop out a half of a small avocado out with a spoon and dice; set aside.

Open the flaky Parmesan cheese container.  [Parmesan cheese is very low in fat. 1 tablespoon = 4% of daily fat]

Put a teaspoon of butter (I like the flavor of butter) in an 8-inch skillet and turn the heat on high. When the butter sizzles, pour in the eggs and turn down the heat to medium-high.

Holding the handle of the skillet, swirl the eggs all around. With a spatula, lift up the edges of the omelet and let the runny portion flow beneath the edges. This cooks the eggs evenly.

When the eggs are half-cooked, layer in the avocado and spinach on one side of the omelet and the cheese on the other. turn down the heat to LOW.

Let the omelet rest for about a minute, then using the spatula, fold the cheese side onto the vegetable side. Slide the omelet onto a plate and enjoy!

* * * 

By the way, I announced it on Facebook yesterday, so I might as well tell all you of you. I have written a suspense novel, a stand alone. GIRL ON THE RUN.

I'm very excited about it. It will debut April 9. It is up on Amazon and will be in other formats in the coming month. I'll let you know as the formats pop up.  FYI, it is NOT a culinary cozy BUT it does NOT have a lot of bad language or sex or violence. No children or animals are harmed. It is what the title says: a girl on the run to learn the truth.  Here's the cover. 

If you click on the link, you can read the blurb.

* * *

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Savor the mystery and say cheese!
Daryl Wood Gerber aka Avery Aames
Tasty ~ Zesty ~ Dangerous!

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Wednesday, May 27, 2015

Avocado with baked eggs, #recipe from @DarylWoodGerber

From Daryl aka Avery:

Want a great and easy breakfast, brunch or lunch idea?

I read about this "new" food combo and saw a picture and I couldn't believe it.

We all know how important Omega-3s are for us, right? Salmon, fish oil, etc. Well, I didn't know that avocados and eggs had Omega-3s. Guess I'm not keeping up with all the right information. Probably because I'm writing and not reading "fad" things. The Paleo Diet is a big fad right now, too, and eating things that are natural and not "man-made" is important.  (Psst. That still won't get me to give my up sugar and an occasional glass of wine.  Just saying.)

Anyway, I saw this idea for a recipe in the newspaper and then followed it up online, with PopSugar recipe. You can bake an egg in the hollow of an avocado and double-down on getting your Omega-3s. Now, I adore eggs and I adore avocados, which are in season right now. They're perfect every time I go to the store and test one. Not overripe, not bright green and underripe. Perfect.

So I tried the recipe. It tasted great, but it didn't turn as as pretty as the picture I'd seen online, so I tried it again.  This time I got it right. It's all about making enough space in the avocado to hold the whole egg, not just the yolk.

I have not seen the recipe with Parmesan cheese added, but yes, I'm the Cheese Lady, so I go the extra mile, and guess what?  Delicious!!!!

It's this easy:



(SERVES 1 or 2)

Avocado, split in half and left in shell
2 eggs
Salt, pepper
Your favorite spice mixture (I like bouquet garni; basil, rosemary, thyme)
Parmesan cheese, if desired


Heat the oven to 425 degrees F.

Halve the avocado and remove the pit.  Scoop out about 2 full tablespoons of the avocado so the whole egg will fit in the center. (I didn't the first time - result below - and there wasn't enough egg white space)  Note: EAT what you hollow out. That's the fun part!

Okay, now tuck lose little avocados into a tight pan. I didn't have one tight enough so I wrapped them in foil and nestled them together. NOW, pour in the egg, slowly, trying to get all of it in the hollow. If yo have to, nudge the yolk to the center.

Sprinkle salt, pepper, and spices on top.

Bake the avocados in the oven for 15 minutes, until the white is completely set.

Remove from the oven. Sprinkle with Parmesan, if desired.

Serve hot.


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Thursday, April 30, 2015

Mango-Avocado Salsa #recipe @LucyBurdette

Salsa with Yellowtail

Ignore the ginger, I changed my mind on that!
LUCY BURDETTE: I'm headed to the Malice Domestic traditional mystery conference today, so I thought I'd share a really easy recipe. I know, what sense does that make, right? But some night when you're pressed for time and want to quickly dress up a piece of fish or some shrimp, you'll be glad to have this one in your hopper.


One large ripe mango
One ripe avocado
1 tablespoon minced red onion
1 tablespoon minced jalapeno
2 tablespoons chopped fresh cilantro
Two key limes
1 to 2 teaspoons orange flavored olive oil
Salt-and-pepper to taste

Putting this together is so easy, it's almost embarrassing: Cut the mango and avocado into small chunks. Mix this gently with the onion, cilantro, and jalapeno. Squeeze the key limes over the top and drizzle all with the olive oil. Then salt and pepper to taste.

Voila--salsa! You can serve this with pan fried yellowtail snapper or Key West pink shrimp. You could even serve it with tortilla chips as an appetizer. No one would complain!

When she is not blogging and cooking, Lucy Burdette writes the Key West food critic mysteries.

Fatal Reservations, the sixth book in the series, will be in bookstores on July 7, but you can certainly order it now!

Monday, April 6, 2015

Eggs on Avocado

Like everyone else, I receive a bunch of food and lifestyle newsletters online. Sometimes they give me ideas for recipes, sometimes I'm amazed by the places people live. After all, Natasha is always trying to predict the next trend (and she's a little bossy), so I feel obligated to keep up. Otherwise, I would be just like Sophie!

A couple of weeks ago, I read about a very chic woman (of whom I'd never heard. How embarrassing not to be familiar with all the famous people! ; )) who said she had to have eggs on avocado for breakfast. She raved about it. Hmm. I never thought about that.

Not two weeks later, I read about another chic woman who swooned over eggs on avocado for breakfast. She had to have it!

Now, much like Sophie, I have to admit that I don't follow every trend. When I have bed head, it's because I slept that way, not because I styled my hair that way. I don't buy clothes with holes in them, even if that's how they were made. So I'm not likely to swoop in and try all the latest food fads, either. But reading about avocado and egg twice in such a short span of time made me curious.

There is a recipe sweeping the net in which one bakes an egg in an avocado by placing the raw egg in the spot where the avocado pit resided. I didn't think that was what these women meant, and frankly, the votes on that clever idea seem to be split. Some people hate it and some love it. Go figure.

Then I found a chef whose version was lovely but seemed unnecessarily cumbersome as it involved flattening the avocado and cooking it with the egg. Avocados are pretty good raw, so I wasn't sure that it was worth cooking them.

In the end, I made up my own version, which may or may not resemble the breakfast these women crave. I will say that while it wasn't incredible, it was pretty good. It was very fast to make, so it's ideal when there's not much time but more than a bowl of cereal is desired. And perhaps the best thing is that it's truly a complete meal. No cravings, no mid-morning snacks, no prowling for chocolate. I was full! Perfect for long days and kids about to take exams.

Avocado is loaded with good fat, which lowers cholesterol, and they're a great source of potassium. Eggs provide protein, choline, and 9 essential amino acids. And I put them on one slice of whole wheat bread, so that provided fiber. The eggs were fried in olive oil, which only adds more nutrients to the mix.

I cooked the eggs so that the yolks were still a bit runny. Of course, there's the risk of salmonella, so use your own judgement there. If your fried eggs are a disaster, you might want to read our post on frying eggs. The key, IMHO, is to fry them with a lid on and remove them from the heat as soon as the whites are set and not jiggly. Leave the lid on for one more minute while the yolks set a little bit more. See photo below. I also used Maldon Sea Salt Flakes, which I like on eggs, but any salt will do.

Eggs on Avocado Breakfast
for two people, double or triple for more

1 avocado
olive oil
2 eggs
2 slices of bread
salt and pepper
baby spinach leaves and grape tomatoes for garnish (optional)

Peel and pit the avocado.

Heat the olive oil in a frying pan over medium low heat. After a couple of minutes, turn the heat up to medium. Crack the eggs into the pan and cover with a lid. Reduce heat to medium-low.

Toast the bread.

Mash the avocado and spread half on each slice of toast. Salt and pepper.

When the whites are set, remove eggs from heat, leaving the lid on until the eggs are done to your liking. Place one egg on each piece of toast. Salt and pepper.

Make a little fan with a few baby spinach leaves and add a grape tomato as garnish. Serve immediately.

Peel and pit the avocado.

Mash and spread on toast.

These eggs are seen through a glass lid. At this point, I removed the pan from the heat.

Garnish with spinach leaves and a tomato.

Thursday, August 15, 2013

Spicy Shrimp and Avocado Stir-Fry

LUCY BURDETTE: I love Chinese and Japanese food but somehow I'm never able to replicate what they do in a restaurant. This dish approximates something I had years ago in a Japanese restaurant--the spicy shrimp pairs so well with the sweetness of the avocado. And of course, you can vary the hotness and the vegetables to your taste. (I found the beans, peas, and pepper in our garden.)

When I asked my husband if the dinner was blog-worthy, he said "definitely." 

But then looked down in dismay at our empty plates. 

"I hope you already took a picture!"

Stir-fried Spicy Shrimp with Avocado


3/4 cup long grain brown rice
1 and 1/2 cups water

6-8 shrimp, depending on size, peeled and deveined (If I was in Key West, I would use Key West pinks. But these I found in the frozen food section at the Stop and Shop and they were pretty darned good.)

1 tsp spicy chili sauce
1 tsp sesame oil
dash of soy sauce

Marinate the shrimp in the above mixture while you chop the veggies and cook the rice. (The rice takes about 1/2 an hour.)


a handful of green beans or snow peas 
1 small zucchini
1 small red onion
1 green pepper
1/2 ripe avocado

Sauce: mix 1/2 cup chicken broth with 1 more tsp chili sauce and 1 tsp cornstarch

Flash fry the vegetables in a hot pan with canola or peanut oil until partly tender. Set them aside while you fry the shrimp for a minute over high heat until beginning to turn pink. 


Return the vegetables to the pan with the shrimp and cook another minute. Then add the sauce, stir until thickened. Finally add the avocado chunks and heat through. Serve over brown rice.

Lucy is the author of the Key West food critic mysteries, available wherever books are sold! You can follow her on Facebook, Twitter, or Pinterest

Thursday, April 18, 2013

How to Make the Fastest Supper Ever

LUCY BURDETTE: I'm in one of those crazy busy stretches where I've barely got time to sleep, never mind cook. Never mind cook recipes with a lot of ingredients and a lot of steps! 

I am definitely not complaining, because it's all good stuff--a little book tour to launch TOPPED CHEF, and the due date looming on MURDER WITH GANACHE.

Besides, we have to eat...and it can't be takeout every night, because what would I post for you? So here's a suggestion for a quick supper that's still homemade and delicious, but not a time suck.

Roasted Chicken with Sweet Potatoes and Tomato Etc. Salad


1 whole chicken, uncooked (I prefer to pay a little more and buy organic here)
Sweet potatoes, one per person
1 tomato
1 avocado
1/2 ball fresh mozzarella

Preheat the oven to 375. If you like a crispier skin, you may bake the chicken at 425 or so for 15 minutes, and then turn it down to 375. Pat the chicken dry, clear out whatever's in the cavity. You may dab some butter on top, or even moisten it with olive oil. Then sprinkle with Kosher salt, some chopped fresh rosemary if you have a pot on your windowsill, and cracked pepper. Optional: peel an onion, cut in two, and stuff it into the cavity. 

Bake for an hour and fifteen minutes to an hour and a half, check for doneness with a meat thermometer. Or prick it near the leg and see if juice runs clear. Baste occasionally with pan juices.

About fifteen minutes into the baking, add sweet potatoes (washed and pricked in several places) to the oven. I either put them on a piece of foil or in a small baking pan, because otherwise they will ooze all over your oven. Bake until soft and serve with butter.

And in the meanwhile, slice the tomato, slice the cheese, slice the avocado. Arrange them on a plate and sprinkle with salt and a shake of hot pepper flakes and drizzle with olive oil.

Voila, supper! And now you will actually have time to look at the sunset for a few minutes too!

And please don't forget to order your copy of TOPPED CHEF!
Coming May 7! 

And please "like" Lucy on Facebook for updates on book and foodie news.                    

And speaking of contests, here's a fun one for the best grilled cheese sandwich. That's one contest I'd enjoy judging!