Avocado pancakes
Ingredients
| Ingredient | Qty, g | |
|---|---|---|
| Coconut oil | ||
| Avocado ? 1 pc ≈ 200 g 136 g ≈ 0.7 sheet | ||
| Egg ? 1 pc ≈ 50 g 100 g ≈ 2 sheet | ||
| Almond milk (unsweetened) | ||
| Water | ||
| Coconut flakes or flour | ||
| Baking powder without starch | ||
| Himalayan salt | ||
| Product release: | 397 g | |
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Cooking time
| 5 min | ||
| 5 min | ||
| 5 min | ||
| 5 min | ||
| 40 min | ||
1 h | ||
|---|---|---|
Macronutrients in 100 g
| Proteins | 4.1 g |
| Fats | 12.8 g |
| Net carbohydrates ?The amount of carbohydrates absorbed in 100 grams. When counting carbohydrates eaten, only pure carbohydrates are taken into account. | 1.4 g |
| Calories | 142 kcal |
| Indexes | |
| Glycemic load ?The lower, the better. | 0.5 |
| Insulin index (II) ?The degree of insulin increase in response to a product compared to glucose, taking into account both carbohydrates and proteins with fats. The lower, the better. | 20.2 |
| Disease Inflammatory Index (DII) ?Reflects how the product affects the level of inflammation in the body. Products with a positive index can enhance inflammatory processes, while those with a negative index can reduce them, helping to improve immunity and reduce the risk of chronic diseases. | -0.29 |
| Antioxidant (ORAC) ?The higher the value, the stronger the antioxidant properties. Listed per 100 grams. It is recommended to consume foods with a total minimum of 5000 ORAC per day. | 738 |
Calories per dayGenderGrowth
| Weight loss | Detention | Set |
|---|---|---|
| 15% | 11% | 9% |
| 972 kcal | 1350 kcal | 1620 kcal |
Macronutrient distribution
Ideal: 5% Carbohydrates 20% Proteins 75% Fats | |
| Recommendations (1) | |
| |
Vitamins per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 78% ◦ Avocado: 21% B7 | 21215418? |
| iWhich products: ◦ Almond milk (unsweetened): 66% ◦ Avocado: 25% ◦ Egg: 9% E | 19194119? |
| iWhich products: ◦ Avocado: 55% ◦ Egg: 43% B5 | 17172914? |
| iWhich products: ◦ Egg: 67% ◦ Avocado: 22% ◦ Almond milk (unsweetened): 11% B2 | 14173113? |
| iWhich products: ◦ Egg: 93% ◦ Avocado: 7% B4 (Choline) | 12162715? |
| iWhich products: ◦ Avocado: 64% ◦ Egg: 29% ◦ Almond milk (unsweetened): 7% B6 | 1111237? |
| iWhich products: ◦ Avocado: 81% ◦ Egg: 17% B9 | 99176? |
| iWhich products: ◦ Egg B12 | 9989? |
| iWhich products: ◦ Avocado: 99% K | 68138? |
| iWhich products: ◦ Avocado: 40% ◦ Egg: 40% ◦ Almond milk (unsweetened): 20% B1 | 56104? |
| iWhich products: ◦ Avocado: 69% ◦ Egg: 31% B8 (Inositol) | 55105? |
Minerals per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Avocado Prebiotics | 24244824? |
| iWhich products: ◦ Egg: 97% ◦ Avocado: 2% Selenium | 141426138 |
| iWhich products: ◦ Avocado Boron | 12122412? |
| iWhich products: ◦ Egg: 71% ◦ Avocado: 25% ◦ Coconut flakes or flour: 3% Phosphorus | 10101410? |
| iWhich products: ◦ Egg: 58% ◦ Avocado: 25% ◦ Almond milk (unsweetened): 11% ◦ Coconut flakes or flour: 7% Iron | 10483? |
| iWhich products: ◦ Almond milk (unsweetened): 75% ◦ Egg: 19% ◦ Avocado: 6% Calcium | 7777? |
| iWhich products: ◦ Avocado: 74% ◦ Egg: 16% ◦ Almond milk (unsweetened): 7% ◦ Coconut flakes or flour: 3% Potassium | 79108? |
| iWhich products: ◦ Avocado: 87% ◦ Coconut flakes or flour: 7% ◦ Almond milk (unsweetened): 6% Fibers | 711119? |
| iWhich products: ◦ Himalayan salt: 64% ◦ Egg: 25% ◦ Almond milk (unsweetened): 9% ◦ Avocado: 2% Sodium | 66126? |
| iWhich products: ◦ Egg: 57% ◦ Avocado: 39% ◦ Coconut flakes or flour: 4% Zinc | 571151 |
Lipids per 100 g
| Nutrient | % of RDA |
|---|---|
| iWhich products: ◦ Egg: 63% ◦ Almond milk (unsweetened): 19% ◦ Coconut oil: 14% ◦ Avocado: 3% Oleic acid | 36456541? |
| iWhich products: ◦ Coconut oil: 71% ◦ Egg: 18% ◦ Coconut flakes or flour: 11% Palmitic acid (Saturated) | 22223322? |
| iWhich products: ◦ Egg Arachidonic acid (AA, Omega-6) | 10306020? |
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Inventory: Blender
Difficulty: simple
Max. per day ≈ 1 kg 428 g ?Из расчета максимум 20 гр углеводов в день
Servings: 2 (1 serving ≈ 199 g)
Digestion time: 3 hour
Complete protein: ✔
Keto, LCHF: Recipes, Rules, Description
Coconut oil, Avocado, Egg, Almond milk (unsweetened), Water, Coconut flakes or flour, Baking powder without starch, Himalayan salt
Slice: 5 min, Blend with a blender: 5 min, Mix the ingredients: 5 min, Let it stand: 5 min, Fry: 40 min
Keto, LCHF: Recipes, Rules, Description
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Cut the avocado (1 piece) in half and scoop out the flesh. Mash it into a puree using a fork or blender.
In a bowl, mix the avocado with:
- eggs – 2 pieces;
- coconut flour – 1 tbsp;
- almond milk – 120 ml;
- water – 1 tbsp;
- baking powder – 1/2 tsp;
- sea or pink Himalayan salt – a pinch.
Stir until you achieve a homogeneous mass.
Let the dough rest for 5 minutes. If the mixture turns out too runny, add a bit of coconut flour to reach the consistency of thick sour cream.
Heat a skillet over medium heat and add coconut oil (1 tbsp) for frying.
When the oil is hot, spoon the batter onto the skillet, forming pancakes.
Fry the pancakes for about 2-3 minutes on one side.
As soon as bubbles start to appear on the surface, gently flip them and fry for another 1-2 minutes until golden brown.
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