?
The Best Avocado Boats, Three Ways | Nutrition Stripped
Eat Well Mar. 8. 2016
Snacks

The Best Avocado Boats, Three Ways

Mar. 8. 2016
Snacks
McKel Kooienga, MS, RDN, LDN

McKel Kooienga, MS, RDN, LDN

Dietitian, Founder and CEO

The best avocado boat recipe with three variations made in under 10 minutes, sesame cabbage, spicy black bean, and curry chickpea.

We’re a week into March and I still can’t wrap my head around it- can you!? There are so many things to look forward to this spring and I can’t wait to share a couple new things I’ll be doing here on the blog as a way to answer your questions/emails I receive about wellness. Until then, I think I’m most excited for warmer weather, longer days, sunshine, flowers blooming…and the abundance of spring produce! Obviously, avocados are not seasonal here in Nashville and honestly I eat them year round, but I do think of avocados being a “spring and summer” fruit/healthy fat. Today I have a simple spring recipe you can whip up in under 10 minutes no matter which variation you try- they’re all delicious. Sesame cabbage, spicy black bean, or curry chickpeas all equally delicious and stuffed into A V O C A D O S. Obviously a bit excited about these…

Fat = Healthy

“How much fat should I be eating every day?” This is a question I get almost weekly- I should start counting out of curiosity and it’s a question I answer and figure out for my 1-1 clients and in a nutshell, it’s different for each of you. You have different body types, goals, metabolisms, etc.; that’s why I shy away from being “cookie cutter” in these recs, if you want to know specifics just email me and sign up for coaching. Otherwise, what I can give you as an actionable step today, is to eat more healthful fats!

Try incorporating at least 1 healthful fat at each meal or snack. I often eat at least one avocado a day if not two some days and that’s in addition to the other healthful fats in my diet like MCT oil in my Coffee Elevated or Turmeric Milk Latte Elevated, nut butters, olive oil on salads, coconut oil in cooking, etc. My point here is don’t fear the fat!

I just finished up a radio show this past weekend with Acme Feed and Seed, a local Nashville radio, and we were talking about everything from wellness, to gut health, foods to limit, and of course, the topic on fats and how they get a bad reputation came up. I’ll be linking the radio clip when I get it! In the meantime, I’ve shared all about fats here which you can read to learn more about fats and how they work in our beautiful bods– and part II is in the works.

Keep in mind that healthful fats keep our bodies healthy from the inside and keep us glowing from the outside. Each cell membrane needs fats to stay keep our hormones happy, metabolisms and thyroids healthy, not to mention fats help our bodies absorb key nutrients, keep us full and energized, and to the more vanity related physical bonuses like strong hair and nails, clear skin, and soft and supple skin. I could go on about healthy fats, but my point is don’t be afraid of eating healthful fats in your diet — your body will thank you! Avocados are one of my favorite and they’ve been getting a lot of buzz recently in the media- you know, just like kale had a moment in the public eye? Avocado is having that now for some reason…and I’m not mad about it, especially with an easy recipe like this one.

First, there was the Zucchini Pizza Boats (still one of my favorites), then the Beachy Papaya Boats, now these delicious, creamy, fat rich boats overflowing with these three toppings. Spicy black beans are great for when you’re craving takeout Mexican food but want something more nourishing, the curry chickpeas are my favorite and are made by adding your favorite curry seasoning to chickpeas + a touch of coconut oil and baked off, then lastly the sesame cabbage is SO good.

It reminds me of an Asian coleslaw with flecks of nutty sesame seeds. Either way you fill them, if you’d like to make these into an entree, you know the drill. Add a protein of your choice (if using animal proteins, high quality only). For example, my favorite is adding a couple hard boiled or poached eggs to any of these three and you’re good to go!

This recipe is one of a series of posts featuring pulses, aka dry peas, beans, lentils, and chickpeas. Pulses are delicious, protein-packed, sustainable foods which is why I’ve taken the Pulse Pledge. I get a lot of questions asking how you can eat healthy on a budget, and pulses are a great solution!

 

The Best Avocado Boats, Three Ways
Recipe Type: side, entree
Prep time:
Cook time:
Total time:
Serves: 1
Ingredients
  • Sesame Cabbage:
  • 1/2 head of red cabbage
  • 2 tablespoons sesame seeds
  • 2 tablespoons olive oil
  • 2 tablespoons Nama shoyu sauce
  • Spicy Black Bean:
  • 2 cups black beans
  • 1/4 cup organic salsa of your choice
  • 2 teaspoons red chili flakes
  • 2 teaspoons ground cumin
  • 2 tablespoons coconut oil (or olive oil)
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper
  • 2 tablespoons nutritional yeast (optional)
  • Curry Chickpea:
  • 2 cups chickpeas
  • 1 tablespoon curry seasoning blend
  • 2 tablespoons coconut oil (or olive oil)
  • 1 tablespoon maple syrup
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper
  • Garnish options for all avocado boats: fresh herbs like cilantro, chive, or parsley. Fresh lime juice.
Instructions
  1. Sesame Cabbage:
  2. Add all cabbage ingredients into a medium-hot skillet and cook until tender and soft, about 10 minutes. Adjust seasonings to taste
  3. Spicy Black Bean:
  4. Add all black bean ingredients into a medium-hot skillet and cook until warm. Adjust seasonings to taste
  5. Curry Chickpea:
  6. Add all chickpea ingredients into a medium-hot skillet and cook until the chickpeas skin is firm and slightly crisp. Adjust seasonings to taste
  7. To assemble, halve each avocado (1 avocado per serving), remove pit, gently remove avocado flesh from the skin and place in a small mixing bowl. Combine the avocado flesh with 1/3 cup of whichever filling you’d like to use and stir to combine. Use this filling to fill the avocado skin. Serve immediately. Only store leftover fillings in an airtight glass container, open avocados only when you’re immediately serving.
Notes
Each filling will make about 4 total servings (i.e. 4 whole avocados), store leftovers in an airtight glass container for later.[br]*pictured: the avocado pit removed with filling, not mixing the avocado flesh*

Ingredients I used to make these: Curry seasoning, salsa, coconut oil, olive oil, Nama Shoyu sauce

Oh, and just incase you’re new here (hello!), or you’ve missed this somehow- if you love avocados so much, you can wear em’ with this top seller Avocado Love t-shirt. Click here to order yours and show off your avocado obsession… don’t try to hide it. What are your favorite flavors with avocado? Let me know what you think when you give this recipe a go! Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram!

How much fat do you need to it in a day? As a Dietitian Nutritionist, I get this email and question every time I post a recipe rich in healthy fats — it’s my mission is to help you feel the best you possibly can while still enjoying these healthful fats (and you’ll look and feel amazing too).

xx McKel

This post was created in partnership with USA Pulses and Pulse Canada. All opinions and endorsements are my own. Thanks for supporting! 

The Recipe

Serves 1

Print

Ingredients:

  • Sesame Cabbage:
  • 1/2 head of red cabbage
  • 2 tablespoons sesame seeds
  • 2 tablespoons olive oil
  • 2 tablespoons Nama shoyu sauce
  • Spicy Black Bean:
  • 2 cups black beans
  • 1/4 cup organic salsa of your choice
  • 2 teaspoons red chili flakes
  • 2 teaspoons ground cumin
  • 2 tablespoons coconut oil (or olive oil)
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper
  • 2 tablespoons nutritional yeast (optional)
  • Curry Chickpea:
  • 2 cups chickpeas
  • 1 tablespoon curry seasoning blend
  • 2 tablespoons coconut oil (or olive oil)
  • 1 tablespoon maple syrup
  • 1/2 teaspoon sea salt
  • Freshly ground black pepper
  • Garnish options for all avocado boats: fresh herbs like cilantro, chive, or parsley. Fresh lime juice.

Directions:

  1. Sesame Cabbage:
  2. Add all cabbage ingredients into a medium-hot skillet and cook until tender and soft, about 10 minutes. Adjust seasonings to taste
  3. Spicy Black Bean:
  4. Add all black bean ingredients into a medium-hot skillet and cook until warm. Adjust seasonings to taste
  5. Curry Chickpea:
  6. Add all chickpea ingredients into a medium-hot skillet and cook until the chickpeas skin is firm and slightly crisp. Adjust seasonings to taste
  7. To assemble, halve each avocado (1 avocado per serving), remove pit, gently remove avocado flesh from the skin and place in a small mixing bowl. Combine the avocado flesh with 1/3 cup of whichever filling you’d like to use and stir to combine. Use this filling to fill the avocado skin. Serve immediately. Only store leftover fillings in an airtight glass container, open avocados only when you’re immediately serving.

NS Society


NS Society®️ is a monthly membership to support you in making healthy habits with monthly video classes, journals, recipes, community, and perks exclusive to members — all for less than $1.50 a week! Commit to yourself and stay accountable for your health.

Join Now

Contribute

Share your thoughts on this topic or of the recipe you made.

The Best Avocado Boats, Three Ways | Nutrition Stripped
Submit Your Own