doJand aim for a healthy diet? Recipes for avocados stuffed with tuna, many to choose from! One with a fried egg to drink hot, ideal for dinner. Other colds that can be prepared in advance. Ready in 10 minutes!
Vitamin recipes as A and C, with Omega-3 and Magnesium.
Did you know that lawyerscontain 20% of the recommended amount of folic acid and which have more potassium than bananas? If you are pregnant or planning to have a baby soon, don’t forget to include avocado in your diet.
In another Periodista Digital article we made a pasta salad, today another cold dish, very easy tuna stuffed avocados.
The avocado comes from Mexico, Venezuela and Colombia where it was consumed millennia ago. According to daily.jstor.org, it is possible that in Mexico consumed avocados in 10,000 BC. vs.
Scientists, according to this publication, believe that this fruit originated in Africa and later was able to reach North and Central America. Optimal conditions for growing avocado they may have existed as early as 16,000 BC. vs.
His trace onThe history of several cultures such as the Mayas, Caral or Mokaya confirms its antiquity. Avocado is the name given to the 14th month of the Mayan calendar. In the tombs of Pakal in Chiapas and in Aztec paintings, linguistic clues also indicate the great importance of this fruit.
Avocados were used as tribute (from indigenous peoples to their rulers) and also as currency in commercial transactions.
In the sixteenth century the spanish conquerors They tried avocado. Martin Fernandez de Enciso (circa 1470 – 1528) was the first European to describe lawyers when you mention them in a book he wrote in 1519. The cultivation of this fruit did not spread to Spain until the 20th century and from Spain it spread to the rest of Europe.
Currently, high quality avocados are grown in Spain in the Canary Islands, Malaga, Granada and the Valencian Community.
Nutrients provided by avocado per 100 g
- Calories: 141g
- Protein: 1.5 g2
- Fat – 12g, (monounsaturated, 9g, saturated 1.41g, and polyunsaturated 1.04)
- Carbohydrates: 5.9g
- Fiber – 1.8g
- Water – 78.8g
- Vitamin A – 25mcg
- Vitamin B3 –1.5g
- Folic acid – 11mcg
- Vitamin C –17mg
- Vitamin E – 3.2mg
- Calcium – 16mg
- Potassium –400mg
- Phosphorus – 28mg
- Magnesium – 41mg
What are the benefits of avocado?
Surely you have read that it has many advantages, here are some of them:
They help regulate blood pressure
Avocados provide 470 mg of potassium (more than bananas which have 370), potassium participates in osmotic balance and helps regulate blood pressure. It is involved in the distribution of water in the body.
Various studies have shown that potassium consumption is linked to lower blood pressure, a major contributor to heart attacks, kidney failure and strokebeef.
Rich in healthy fats
Avocados provide oleic acid, the same fat, which contains olive oil. Oleic acid is linked to beneficial effects for the heart and reducing inflammation. It helps to reduce bad cholesterol, it also provides benefits against rheumatoid arthritis and helps in the assimilation of insulin.
Beneficial for psoriasis and skin in general
These fruits contain antioxidants and other substances such as selenium, vitamin E and omega-3, these substances together provide benefits for the skin.
Researchers believe the variety of carotenoids in avocado are key to its anti-inflammatory effects. Avocado oil helps in the treatment of psoriasis. It is also an excellent ally in skin care.
rich in fiber
They provide almost 7 grams of fiber per 100 gram serving, which is why it is recommended to eat avocados even if you are on a diet. It contains 160 calories per 100 grams, but these are nutrient-laden calories that fill you up and keep you from snacking on other foods.
Different studies have shown that dieters who ate avocados felt up to 25% more tired and had less desire to eat within 5 hours.
They help improve eye health.
Avocados contain vitamin A and antioxidants such as lutein and zeaxanthin, substances that are very important for the proper functioning of the eyes. Regular consumption of these nutrients helps to reduce the risk of macular degeneration and cataracts.
Tuna stuffed avocado recipe with fried egg
- Ripe avocados – 2 units
- Natural tuna – 1 can
- Eggs – 4 units
- Sweet onion or shallot – ½ unit
- Olive oil – 2 tbsp
- Salt to taste
- Pepper – a pinch
- Cut the avocados in half, scoop out each half a little, but not all of them, only the pulp of the avocado is removed from the central part.
- Cut a sweet onion or shallot in half, chop finely.
- Add the extra virgin olive oil to a non-stick pan, when hot, sauté about two or three minutes until golden brown.
- remove the onion
- Open the can of tuna.
- In a food processor or food processor, add the avocado pulp that we removed from the center, the tuna can and the fried onion. To crush. Taste and season with salt and pepper
- Stuff the avocados with this mixture.
- In the same oil to fry the onion, (if necessary add a little more), fry the eggs, it is important to use a non-stick pan so that with a small amount of oil the eggs will do. Once fried, place on the avocados and let stand a few minutes before serving.
Avocado stuffed with salad and tuna
- Lawyers – 4 units
- Frozen salad – 250-g
- Tuna – 1 can
- Hash Variations – 80g
- Salt to taste
- Pepper to taste
- Mayonnaise – 2 tbsp
- Several hours before preparing the recipe, or even the next day, this way we can let it rest in the fridge.
- For the salad, in a saucepan add water, when it boils add the salad and cook for 6-8 minutes (click to see when it is tender).
- Once the cooking time is over, drain and set aside. It is best to do this step several hours in advance so that the salad cools.
- Split the avocados, remove some of the pulp (orWe will take two tablespoons, the rest you can save to add to a salad).
- Add the avocado pulp, pickled onions, and hash variant to a food processor. To crush.
- Take the salad out of the fridge, add the tuna and the avocado pulp mixture. Mingle.
- Add the mayonnaise and mix again.
- Taste and season with salt and pepper.
Avocado stuffed with tuna, onions and cherry tomatoes
Ingredients for 4 persons
- Ripe avocados – 4 units
- Natural canned tuna – 2 cans
- Pickled onions – 4 units
- Red onion – 4 slices
- Cherry tomatoes – 5 units
- Salt to taste
- Pepper to taste
- Lemon juice – that of a lemon
- Liquid from natural tuna can – 4 tbsp
- Light mayonnaise – 3 tablespoons
- We start by opening the cans of tuna, the natural ones have a liquid that is water and salt, but it has a slight taste of tuna. We reserve some of this liquid, nIt will be used to create an easy and very rich vinaigrette.
- Cut the avocados in half and scoop out the pulp with a spoon. We will use the pulp of three of them, the rest of the fourth can be used for a salad. This way we will have space to fill.
- Cut a little red onion, wash the cherry tomatoes and cut them in half, leave for a few minutes.
- In a food processor, add the avocado flesh, the marinated onions and all the ingredients for the vinaigrette (lemon juice, 4 tablespoons of the liquid from the can of natural tuna and the light mayonnaise).
- Blend until you get a creamy filling.
- Stuff the avocados with this filling, then add the raw tuna, cherry tomatoes and purple onion on top and season with salt and pepper to taste.
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