A great way to ensure that we are minimizing our risk for heart disease is by consuming monosaturated fat which is also known as “good” fat. A reliable source of this good fat is avocados. The first thought that may come to our minds when we think of avocados is guacamole but here is a simple and quick recipe that is filling and nutritious! It’s a tasty side dish that could also be a satisfying snack.
While boiled or baked white potatoes often get a bad rap, when cooked and then cooled for at least two hours, the starch in the potato switches from having a high glycemic effect (that can quickly elevate blood sugar) to being a resistant starch that offers sustained energy. Hence, potatoes are an excellent sports food for many reasons, especially when cooked and then cooled:
• a source of sustained energy.
• an excellent source of fuel for both muscles and the health-promoting bacteria in your gut.
• a rich source of potassium, an electrolyte lost in sweat.
By adding in avocado, as with this potato salad recipe, you get the added bonus of healthy fats.
This recipe is one of many yummy recipes in Nancy Clark’s Sports Nutrition Guidebook, 6th Edition
1 pound of potatoes
1 large avocado
½ cup of mayonnaise, reduced-fat
1 tablespoon of cider vinegar
1 teaspoon of dijon mustard
Salt and pepper to taste and preference
Optional: sliced scallions and parsley or cilantro for garnish
1. Boil or steam potato halves for about 15 minutes or until tender when pierced with a fork
2. Chop into 1- 1.5 inch cubes
3. Dice the avocado into 1.1.5 inch pieces
4. In a small bowl, add the mentioned amounts of mayonnaise, dijon mustard, cider vinegar, and salt and pepper
Add this mixture to the avocado and potato cubes in a large mixing bowl
5. Optional: Garnish with cilantro or parsley
Yield: 4 servings
Total calories: 900
Servings: 425 calories (¼ recipe)
Carbs: 27 g
Protein: 2 g
Fat: 12 g
Thanks to guest blogger and Simmons University nutrition student Mayma Chaibi for the blog and photo!