Avocado Pudding

Whether it's in a salad, on a toast, or as a guacamole, avocado adds a great creamy flavor.

Some people are concerned that it's high in calories, but 1/2 avocado is 114 Calories - not that different from just 1 tablespoon of butter (102 Calories), right?

And the fatty acid composition of avocado is much healthier than butter! Majority (71%) of the fat contained in avocado is a type of fat called monounsaturated fatty acids. 

With this healthy fat and other nutrients, avocado consumption has been associated with cardiovascular health and healthy aging. 


Avocado goes well with pretty much anything, but if you're looking for something different, how about trying our creamy Avocado Smoothie?

<< Ingredients >>

  • 1/2 avocado
  • 1 banana
  • 1/2 cup packed spinach
  • 1/2 cup Greek yogurt
  • 1/2 cup unsweetened almond milk
  • 1 Tbsp coconut oil
  • 1 tsp flax seed
  • 1 tsp bee pollen.

<< Instructions >>

  1. Add all the ingredients in a blender.
  2. Blend until smooth. 
  3. Enjoy it with a spoon (this smoothie comes out extra creamy and is often difficult to drink with a straw)!







  1. United States Department of Agriculture. Basic Report: 09038, Avocados, raw, California. National Nutrient Database for Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/foods/show/2157
  2. United States Department of Agriculture. Basic Report:  01001, Butter, salted. National Nutrient Database for Standard Reference Release. https://ndb.nal.usda.gov/ndb/foods/show/1
  3. Mark L. Dreher and Adrienne J. Davenport. Hass Avocado Composition and Potential Health Effects. Crit Rev Food Sci Nutr. 2013 May; 53(7): 738–750. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3664913/

Mashed Cauliflower (with Shrimp)

Cauliflower is an excellent source of vitamin C and also contains other nutrients like fiber, vitamin K, folate, and potassium. It belongs to a group called cruciferous vegetable, which are thought to be helpful in preventing cancer.

The most common cauliflower has white flower buds, but there are other varieties that are orange or purple. There is also a light green variety called broccoflower, which is a cross between broccoli and cauliflower.


Because cauliflower is low in calories and fat, it has been used as a substitute of various foods, such as cauliflower rice and cauliflower pizza crust. How about some mashed cauliflower as a healthy alternative to more starch-filled mashed potatoes?

<< Ingredients >>

  •  1 minced shallot
  •  1 Tbsp of butter
  •  10 ounces of cauliflower rice
  •  1 cup of vegetable broth

<< Instructions >>

  1. In a medium saucepan, sautée one minced shallot in 1 Tbsp of butter.
  2. Once translucent, add in 10 ounces of cauliflower rice. Sautée for approximately 2-3 minutes, stirring constantly.
  3. Add in 1 cup of vegetable broth and cook for 8-10 minutes, until cauliflower is tender.
  4. Using an immersion blender, mash the cooked cauliflower until it reaches a smooth, creamy consistency.
  5. Serve with grilled shrimp or salmon!
Mashed Cauliflower


  1. University of the District of Columbia, Center for Nutrition, Diet and Health. Cauliflower. University of the District of Columbia Website.  https://www.udc.edu/docs/causes/online/cauliflowersm.pdf. Accessed September 8, 2017.