#sundaysetup: avocados

You’ve heard it said: put an egg on it!

I did a quick check-in to see if anyone was eating eggs or avocados this week.

Dawn's dinner:

Dawn's #putaneggontop

Leah's lunch:

Leah's egg sandwich

Jen's meal prep this week!

Jen's salad with avocados.

Two of the easiest additions to a plate or bowl of food are probably the egg or an avocado, or both! Try searching #putaneggonit and #putanavocadoonit and you will see what I’m talking about.

This week's highlight is the amazing avocado. 

avocados

While you may be tempted to overlook them because of the price, they are full of good things and pack a nutritious bang for the buck. 

Here’s the inside scoop: 

- Avocados contain healthy monounsaturated fats which our bodies need in order to absorb certain vitamins. (1)

- Avocados are high in potassium, lutein, and folate, just to name a few nutrients. Did you know avocados have more potassium than bananas? (2)

- Avocados are low in sugar and high in fiber, which both contribute to weight loss and less risk of disease. (3)

These 3 benefits and I haven’t even mentioned the taste or how filling they can be!

While I love making guacamole, my go-to quick prep is sliced avocados, a squeeze of lemon or lime, and small pinch of salt and pepper. 

Sliced avocados with lime and salt.

And for a little #sundaysetup inspiration this week, how about a tropical salad to go with this warm weather? 

Cut a mango:

how to slice a mango

Prep a papaya:

Cleaning a papaya.

Less than 5 ingredients for a fresh avocado, mango, and papaya salad. I prepped mine with a side of grilled steak and chicken.

avocado, mango, and papaya salad

While I tend to avoid cutting up avocados ahead of time, I made this salad for lunch and ate it a few hours later with the avocados still fresh and green. When I make this salad for lunches this coming week, I am going to leave the avocados out until lunchtime like this: 

avocado, mango, and papaya salad

Avocado, Mango, and Papaya salad
Author: Heather Bursch
Serves: 4
Ingredients
  • 1 large mango diced (about 2 cups)
  • 1 small papaya diced (about 1 cup)
  • 1 avocado diced
  • ½ lime juice squeezed or more to taste
  • Pinch of salt (and/or pepper) to taste!
  • Optional: a tablespoon or two of chopped cilantro
Instructions
  1. Dice mango and papaya and put in a bowl.
  2. Top with avocados.
  3. Squeeze the juice from 1/2 of a lime over the avocados and gentle mix the ingredients.
  4. Sprinkle a bit of salt and pepper on top to taste.
Serve as a side to grilled meat, with greens for a larger salad, or on it's own.
Makes 4 servings.

Tip: If you cut open an avocado and only want to use half, keep the unused half from browning by rinsing it under cold water and cover. The exposed avocado should stay green for at least a few hours.

Nutritional Information for Mango, Papaya, and avocado salad

For more information on avocados see links below. If you need more #sundaysetup ideas, look back at all our posts here and check out our community on Facebook here. We'd love to see what you are making and how you are finding ways to eat healthy!

~Heather

Links to more information on avocados!

(1) http://www.californiaavocado.com/nutrition/nutrients

(2) https://authoritynutrition.com/12-proven-benefits-of-avocado/

(3) http://www.livestrong.com/article/531532-fruits-with-high-fiber-low-sugar/