Avocado nutritional value
| Nutritional value | 100 grams of avocado |
|---|---|
| water | 72.33 grams |
| energy | 167 calories |
| Protein | 1.96 grams |
| Fats | 15.41 grams |
| Carbohydrates | 8.64 grams |
| Fiber | 6.8 grams |
| Sugars | 0.30 grams |
| Calcium | 13 milligrams |
| Iron | 0.61 milligrams |
| Magnesium | 29 milligrams |
| phosphorous | 54 milligrams |
| potassium | 507 milligrams |
| Sodium | 8 milligrams |
| zinc | 0.68 milligrams |
| Vitamin C | 8.8 milligrams |
| Vitamin B6 | 0.287 milligrams |
| folate | 89 mcg |
| Vitamin E | 1.97 milligrams |
| Vitamin K | 21.0 milligrams |
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Avocado and egg white toast
| Preparation period | 20 min |
| cooking time | 10 minutes |
| Enough for | two persons |
the ingredients
- Five Kalamata olives, roughly chopped.
- Two pieces of whole wheat toast.
- Two egg whites.
- A piece of ripe avocado.
- Two tablespoons of sun-dried tomatoes, preserved in oil, without discarding the oil.
- Juice of half a lemon.
- Lemon zest.
- A pinch of black pepper and salt.
- A tablespoon of crumbled feta cheese.
- Leaves of watercress.
Precision components:
- Half a cup of raw peanuts.
- Two tablespoons of cumin seeds.
- A quarter cup of sesame seeds.
- Two teaspoons of dry oregano.
- A pinch of black pepper and salt.
- Two tablespoons of coriander seeds.
- A teaspoon of sumac.
How to prepare
- Place a large frying pan on medium heat, add the peanuts to it and roast them for three to four minutes, then remove the peanuts, add the sesame and roast them, then remove them from the frying pan, then roast the cumin seeds, then the coriander seeds.
- Put all the toasted seeds together, add pepper, salt, sumac, and oregano to them and stir together, then put them in the food processor to grind them, and store the flour in an airtight jar.
Preparing toast:
Read also:Diet food recipes- Rub toast with dried tomato oil, and toast it under the oven grill.
- Fry egg whites in olive oil, whisk them, and season with black pepper and salt.
- Take the toast out of the oven, place the arugula leaves on top of it, the dried tomatoes, avocado slices, and olives, sprinkle it with lemon juice, and dukkah, then add the feta cheese, eggs, and more dukkah.
Nutritional value of eggs
| Nutritional value | 100 grams of eggs |
|---|---|
| water | 87.57 grams |
| energy | 52 calories |
| Protein | 10.90 grams |
| Fats | 0.17 grams |
| Carbohydrates | 0.73 grams |
| Sugars | 0.71 grams |
| Calcium | 7 milligrams |
| Iron | 0.08 milligrams |
| Magnesium | 11 milligrams |
| phosphorous | 15 milligrams |
| potassium | 163 milligrams |
| Sodium | 166 milligrams |
| zinc | 0.03 milligrams |
| Vitamin B6 | 0.005 milligrams |
| Vitamin B12 | 0.09 mcg |
Read also:Ways to make healthy food
Omelette with assorted peppers
| Preparation period | 10 minutes |
| cooking time | 15 min |
| Enough for | Person |
the ingredients
- Whites of five eggs.
- A large crushed clove of garlic.
- A tablespoon of jalapeno pepper.
- A tablespoon of olive oil.
- A tablespoon of red, green and yellow colored pepper.
- Salt and black pepper to taste-.
How to prepare
- Put the oil in a non-stick frying pan, heat it, and fry the colored peppers, garlic, and jalapeno in it.
- Beat the egg whites with pepper and salt and pour them into the pan and leave them on a high temperature for several minutes, then reduce the heat, cover the pan, leave the eggs until cooked, and serve them with various vegetables.
