Avocado – Caveman Keto https://cavemanketo.com Weight loss through low carb cooking Tue, 27 Feb 2018 11:11:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.10 Avocado Smoothie https://cavemanketo.com/avocado-smoothie/ https://cavemanketo.com/avocado-smoothie/#comments Thu, 31 Dec 2015 21:15:47 +0000 https://cavemanketo.com/?p=5695 You know those Pinterest fails where the outcome never looks like the photo? Well that’s how my last blender caught on fire while my wife was making some frozen two ingredient ice cream amalgamation. I was able to fix the blender but it never really was the same.  So for Christmas my wife got me …

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You know those Pinterest fails where the outcome never looks like the photo? Well that’s how my last blender caught on fire while my wife was making some frozen two ingredient ice cream amalgamation. I was able to fix the blender but it never really was the same.  So for Christmas my wife got me the blender I always wanted, the Vitamix Pro 750!! First up on my list to make is an Avocado shake that my sister raves about.  I’ve tried it before with my old blender but it always had big blocks of ice and didn’t ever fully mix.  I decided to revisit it with the Vitamix and it was awesome!

Look for more Vitamix Recipes as I experiment with this bad boy over the next few months. I also plan on starting a low carb smoothie series to cover all the keto options out there. Supposedly you can make all sorts of crazy nut butters and soups with this thing as well. If you have any good suggestions or recipes for me sound off in the comments!

Avocado Smoothie IngredientsHere’s the Vitamix with all the ingredients you’re going to use. The original recipe had all heavy cream but it was just way too many calories so I split it up into half Almond Milk and half heavy whipping cream.  You can use any sweetener but I prefer liquid EZ-sweetz since its concentrated, liquid and easy to use.Avocado Smoothie AssemblyIn an effort to reduce the number of pictures for each recipe, I tried entering the 20th century with a GIF! In general with blending, you want to add the liquids first, then the solids, followed by the ice.  The liquids reduce the chance of an air gap and help the blender mix the ingredients effectively.  Start with the almond milk, then the heavy cream, EZ-Sweetz, an avocado and then the ice!Avocado Smoothie Ingredients on Vitamix

Here’s the bad boy ready to rip!  I started with the variable section of the mixer but ended up using the smoothie setting.  It was a lot more effective in blending it and getting the right consistency.Vitamix Recipe for Avocado Smoothie Blended

Here’s the Vitamix in action destroying those avocados!Avocado SmoothieHere’s the finished low carb smoothie! The consistency is like a light yogurt with a nice, sweet taste. This is perfect on its own or could serve as a nice base for adding in other flavors like nut butters or protein powders! I served it in a 16 Oz. Ball Jar with a metal spoon straw. The Ball Jar’s are great because you can mix up a smoothie and throw it in the refrigerator for later.

Avocado Shake
 
Author: 
Nutrition Information
  • Serves: 1
  • Serving size: 1
  • Calories: 587
  • Fat: 58g
  • Carbohydrates: 18g
  • Fiber: 12g
  • Protein: 6g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 3 Oz Unsweetened Almond Milk
  • 3 Oz Heavy Whipping Cream
  • 6 Drops EZ-sweetz
  • 1 Avocado (230g whole, 175g de-skined and de-seeded)
  • 6 Ice Cubes (3 Oz)
Instructions
  1. Add the Almond milk, heavy whipping cream and EZ-sweetz to the vitamix
  2. Cut the avocado in half, remove the seed and remove the flesh from the skin, add to the mixer
  3. Add in 3 oz of ice (6 cubes from my ice maker)
  4. Blend on the smoothie section of your vitamix or until the mixture is yogurt consistency if using a regular blender
  5. Serve or refrigerate!
 

Vitamix Pro 750
This is the crème de la crème of blenders. I know what you’re thinking, why would I possibly need this? What could I make? Wonder no more! Check out all the Vitamix Recipes where you can make low carb smoothies, soups, nut butters, keto desserts and more!
EZ-Sweetz
EZ-Sweetz is liquid sucralose. In case you weren’t aware, powdered splenda contains carbs as binding agents to get it to look and act like sugar. If you’re making something like a chocolate mousse or a Low Carb Cheesecake, this stuff is perfect. I’ve never seen it in a store before so I stock up on it online. You can get liquid stevia or truvia at somewhere like Whole Paycheck but I like this stuff better.
Metal Spoon Straws
You know those straws they always had for slurpies at 7-11? Relive your childhood with these metal, washable equivalents. Adds extra flair to drinks and adds a practical touch for Low Carb Smoothies!!

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Grilled Avocado https://cavemanketo.com/grilled-avocado/ https://cavemanketo.com/grilled-avocado/#respond Sun, 26 Jul 2015 18:57:44 +0000 https://cavemanketo.com/?p=5636 In the latest installment of my Keto Grilling segment I’ll show you how to whip up an easy and delicious grilled avocado stuffed with salsa!  This is the perfect side to prepare if you’ve already got the grill fired up!!You want to start with an Avocado that’s not quite ripe. You want it to be …

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In the latest installment of my Keto Grilling segment I’ll show you how to whip up an easy and delicious grilled avocado stuffed with salsa!  This is the perfect side to prepare if you’ve already got the grill fired up!!Avocado Split in HalfYou want to start with an Avocado that’s not quite ripe. You want it to be a little harder than if you were going to just eat it.  Split the avocado in half, remove and discard the pit.Avocado on the GrillThe next part couldn’t be any easier, throw the avocado on the grill! When you first throw them on the grill they’ll be light brown.Finished Avocado on the GrillThen as they cook they’ll turn bright green.  You can really cook them for as long as you want but as long as they’ve got a nice char and are soft to the touch, they’re done.Grilled AvocadoThen when you plate the Grill Avocado’s, add in some fresh salsa to the center!  I had this side along with some bacon wrapped Filet Mignon so I just threw the avocados on a few minutes before the steak and cooked them for around 15 minutes.
Grilled Avocado
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 1 half avocado
  • Calories: 67
  • Fat: 5g
  • Carbohydrates: 5g
  • Fiber: 3g
  • Protein: 1g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 1 Avocado, not quite ripe but brown
  • 2 Oz Salsa
  • Salt and Pepper
Instructions
  1. Preheat the grill to medium-high heat
  2. Slice the avocado in half, remove and discard the pit
  3. Salt and pepper the avocado meat
  4. Place on the grill, turning every few minutes until the skin turns greenish and the meat has browned
  5. Add a scoop of salsa to the center of the avocado
 

Weber Spirit E320 Grill
Sure, you can cook just about anything in a cast iron pan, but sometimes you just want those seared grill marks on your meat. A grill is the perfect addition to any keto kitchen.
Victorinox Fibrox 8″ Chef’s Knife
You really only need one good knife. This one is it. America’s Test Kitchen rated it the number one budget knife!
Grill Tool Set
This 4-piece stainless steel barbecue tool set includes everything you need for your cookout. The set includes a set of locking tongs, a long handle slotted spatula, a great dual-sided, dual-head cleaning brush, and barbecue fork!

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Guacamole https://cavemanketo.com/guacamole/ https://cavemanketo.com/guacamole/#comments Mon, 08 Dec 2014 12:09:13 +0000 https://cavemanketo.com/?p=5141 Before I started keto I never even considered eating an Avocado. It was partially because we never ate them growing up and partially because I was scared to pick out the wrong one at the grocery store! Now, I love buying Avocados and their high fat content make them a keto super food. In terms …

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Before I started keto I never even considered eating an Avocado. It was partially because we never ate them growing up and partially because I was scared to pick out the wrong one at the grocery store! Now, I love buying Avocados and their high fat content make them a keto super food. In terms of picking them, you ideally want an Avocado that’s not too green, more dark brown, and has a slightly soft feel to it. If its too hard or too green, its not ripe yet. To speed up ripening, put the Avocados in a brown paper bag on the counter. Another trick that I recently learned is that once its reached the desired ripeness, if you put it in the refrigerator, it will halt the ripening. Now I just buy a bag of Avocados, keep them on the counter, and put them in the fridge whenever they’re at the desired ripeness. This way I always have them on hand. Anyway, if you keep Avocados on hand, Guacamole is super easy to make!
AvocadoStart by chopping up the Avocados.  I just cut them in half, remove the middle section and peel off the skin. Then I rough chopped them.Avocado with SpicesThe first step is to toss the Avocados in some lime juice.  This stops them from browning while we make the Guac and helps add flavor.  The picture above is after I’ve tossed them in lime juice and then I added the spices.Mashed AvocadosNext, grab a trusty potato masher and lightly mash the Avocados.  You don’t want to go too crazy since chunks are kind of nice to have in the guac.Seeded TomatoThe next step is to seed and dice the tomatoes.  To do this, slice the top and bottom off of the tomato, then carefully slice it in half but not all the way through as shown on the top left.  Then use your knife to cut out the center portion.  You should be left with a ribbon of tomato as shown on the bottom.  Then dice it up and discard the rest!Chopped OnionsThen dice a small onion.Diced JalapenosAnd finely dice a Jalapeno.Finished GuacamoleNow throw all that into the mixture and combine.  Then let the Guacamole sit at room temperature for an hour or so before serving.Guacamole with Pork RindsServe with some pork rinds, cheese chips or anything else you care to dip!
Guacamole
 
Author: 
Nutrition Information
  • Serves: 8
  • Serving size: ⅛th
  • Calories: 140
  • Fat: 11g
  • Carbohydrates: 11g
  • Fiber: 6g
  • Protein: 3g
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 4 Avocados
  • 1 Small Onion
  • 2 Tomatoes
  • 1 Jalapeno
  • 1 Tbsp Lime Juice
  • ½ tsp Salt
  • ½ tsp Cumin
  • ½ tsp Salt
  • ½ tsp Cayenne Pepper
  • 1 Tbsp Minced Garlic
Instructions
  1. Start by peeling and chopping the Avocados
  2. Place the Avocados in a large bowl and toss with the lime juice
  3. Add the spices and mash the Avocados with a potato masher
  4. Add the Jalapenos, onions and tomatoes and mix again
  5. Store at room temperature for 1 hour before serving to allow juices to comingle.
 

Tovolo 7.5 Quart Mixing Bowl
Most of my large 5day recipes and casseroles are all mixed together before being baked. You really need a giant bowl to hold all the ingredients and this one fits the bill!
Potato Smasher
Even though potatoes are a no-no on the keto diet, it doesn’t mean this common kitchen accessory is worthless. Use it to smash cauliflower or to rough shop any sort of veggies. Often the veggies used in keto have a high water content so smashing by hand yields much more consistent, less watery faux potatoes!
Victorinox Fibrox 8″ Chef’s Knife
You really only need one good knife. This one is it. America’s Test Kitchen rated it the number one budget knife!

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Chicken Avocado Casserole https://cavemanketo.com/chicken-avocado-casserole/ https://cavemanketo.com/chicken-avocado-casserole/#comments Sat, 30 Aug 2014 18:39:38 +0000 https://cavemanketo.com/?p=4665 I was at Trader Joe’s after picking up my meat CSA and they had some really good looking avocados.  Admittedly, I don’t eat nearly as much avocado as I’d like.  I’ve always been scared of figuring out which one is ripe enough to eat and having the timing work out so they’re not totally brown. …

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I was at Trader Joe’s after picking up my meat CSA and they had some really good looking avocados.  Admittedly, I don’t eat nearly as much avocado as I’d like.  I’ve always been scared of figuring out which one is ripe enough to eat and having the timing work out so they’re not totally brown. Well, I’ve finally gotten over my fear and figured out the proper feeling procedure.  Basically you want a deep brown / black avocado that is soft to the touch but not too soft.  The advantage of avocados are that they’re a keto super food since they’ve got so much fat. So much so, that it actually makes this dish a perfect ratio which means that it already has the roughly 65% / 30% fat to protein mix. Its also a 5day dish meaning it works well to make on Sunday and eat all week. Anyway, I decided to make a chicken avocado casserole suitable for lunch!Slicing AvocadosHere you can see the different stages of cutting up the avocado. For ideal ripeness, the color should be like on the left.  Start by splitting the avocado in half and removing the pit.  Then peel off the back skin and slice into sections as shown on the left.  This avocado is a little brown in color but its still good.Avocado Lined Baking DishThen grease a baking dish and line with avocados.  Don’t worry if you have more avocado than needed, we’ll throw it in the casserole.Chicken ThighsSo I had some precooked chicken thighs that I’d frozen and just unthawed.  I’ve started doing this sort of thing a lot now.  Prepping more than I need of veggies, meats, etc and making them into little starter kits for meals.  Saves a ton of time.Frozen OnionsSee, now I buy a full bag of onions and then shred the whole bag using a food processor.  Then I freeze it all and only use what I need. It also allows me to easily use exactly 150g of onions instead of the variability of a regular vegetable.  I do the same thing for peppers. So fire up your cast iron and get cooking!Splatter ShieldSince we moved, I’ve started using splatter shields. Bacon grease used to get absolutely everywhere. The new place has a nice new stove and granite counter tops so I’m trying to keep it cleaner.Fried OnionsHere are the onions caramelizing!Cooking PeppersNow do the same for the peppers.  I normally use green peppers because they have less carbs, but all I had was a selection of smaller colored peppers.  So ignore the colors and pretend I used green ones 🙂Cooked PeppersCaramelized.Chicken Avocado Casserole IngredientsNow throw everything in a huge prep bowl.Chicken Avocado Casserole MixedHere’s the mixture after its been stirred.  You can see bits of the left over avocado as well.Chicken Avocado Casserole before OvenAfter the mixture is combined, spread it over the avocado slices.  Be a little careful to not spread out the avocado.Chicken Avocado Casserole divided for LunchAnd here’s the finished product sliced for lunch! This was a short week so I only made it for 6 but it would easily scale up to 10.Chicken Avocado CasseroleHere’s a picture of the final product ready for lunch.  I was concerned about the avocado staying good but it lasted all week (was also super yummy)!
Chicken Avocado Casserole
 
Author: 
Nutrition Information
  • Serves: 6
  • Serving size: ⅙th
  • Calories: 549
  • Fat: 40g
  • Carbohydrates: 13g
  • Sodium: 465mg
  • Fiber: 7g
  • Protein: 39g
  • Cholesterol: 170mg
Prep time: 
Cook time: 
Total time: 
Ingredients
  • 8 Boneless Chicken Thighs, cooked
  • 4 Small Avocados
  • 1 Medium Onion
  • 1 Medium Pepper
  • 8 Oz. Sour Cream
  • 8 Oz. Cheddar Cheese
  • 1 Tbsp Frank's Red Hot
  • Salt and Pepper to taste
Instructions
  1. Preheat oven to 350 F
  2. Start by cooking the chicken thighs, for this recipe I had them already cooked, but just bake at 350 for 1.5 hours covered with some water or cube and pan fry until juices are clear
  3. Peel avocados, cut in half, and slice into thin strips
  4. Grease a baking dish and line the bottom with avocado slices, reserve any extra
  5. Cut the peppers and onions into strips and pan fry until caramelized
  6. Add the chicken into a large bowl and flake apart
  7. Add remaining ingredients, including any extra avocado, and mix
  8. Spoon mixture over the avocado slices
  9. Bake for 20 minutes
Splatter Shield
This is the same concept as the microwave cover but for your pans on the stove. Bacon grease splatters. A lot. Like an insane amount! Every time you make a dish like Blackened Pork Chops you’re going to get grease all over the stove, all over the floor, and all over the walls. Avoid that and get a splatter shield.
4.8 Quart Casserole Dish
Great for cooking those gigantic, week long casseroles! I call them 5day meals on the website. Normal casserole dishes are 10×13 but this one is gigantic and can easily be divided into ten portions.
Glasslock Lunch Containers
The easiest way to conquer keto is to premake your lunches. I used to use Ikea 365+ containers but they started to leak after a while. These glasslock containers are by far the nicest I’ve ever seen.
Tovolo 7.5 Quart Mixing Bowl
Most of my large 5day recipes and casseroles are all mixed together before being baked. You really need a giant bowl to hold all the ingredients and this one fits the bill!
Lodge 12-inch Cast Iron Skillet
The only pan you really need. Once properly seasoned, this pan can cook anything you can imagine! Lasts forever and never wears out.
Cuisinart 9-Cup Food Processor
I first got this food processor as a wedding gift and I wasn’t sure how I felt about it. Well, let me tell you, its been a godsend on keto! I shred cheese, slice brussels sprouts, and rice cauliflower like a boss!

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