Choosing Avocado Oil

Choosing Avocado Oil

Jan 14, 2022Ashley Danielson, RDN, LD

There are many ways to cook your food while adding extra nutritional benefits. One thing that is often forgotten is adding healthy fats to our meals. Healthy fats are an important part of our diet, but can sometimes be portrayed as “bad” since they contain more calories than their carbohydrate and protein counterparts. However, these calories are healthy and, when included in moderation, make up a great part of a balanced diet.

One way to include healthy fats in your diet is by using our dietitian Pick of the Month: Chosen Foods avocado oil. Chosen Foods avocado oil is 100% pure, naturally refined and always made from ripened-to-perfection avocados. Chosen Foods avocado oil is incredibly versatile in the kitchen because it has a neutral flavor and a high smoke point of 500°F. These attributes make it a perfect oil to use in everything from baking and other high-heat cooking methods, like sautéing or grilling, to homemade dressings or sauces. Avocado oil is a great source of healthy unsaturated fats, which are important for heart health as they can help improve cholesterol levels and ease inflammation.

Help protect your heart health by choosing Chosen Foods avocado oil and using it in a recipe today. For an idea on how you can use the oil, check out the Cauliflower Shrimp "Fried Rice" recipe below. The shrimp will add additional healthy fats, as well as protein, and the riced cauliflower will boost your vegetable intake.

Cauliflower Shrimp “Fried Rice”

Serves 4

All you need:

1 lb. shrimp (small, uncooked, shelled and deveined)

4 large organic eggs, whisked

6 cups riced cauliflower

4 tbsp Chosen Foods avocado oil, divided

1 cup broccoli florets

1 cup sugar snap peas or frozen peas

3 tsp grated fresh ginger

¼ cup coconut aminos, or Bragg’s or tamari (soy) sauce

Optional: sesame seeds for topping

All you do:

  1. Preheat oven to 400ᵒF. Pat shrimp dry with paper towels. Toss shrimp with 2 tablespoons avocado oil and bake in a large rimmed baking pan for 5-8 minutes or until the shrimp reach 145ᵒF and are pink. Set aside.
  2. In a bowl, whisk eggs and set aside.
  3. In a saucepan, add frozen cauliflower rice and cook until water is evaporated (about 8-10 minutes). Cook for 5-7 minutes if fresh. Set aside in a bowl.
  4. Add the rest of the avocado oil to a wok or large skillet and add broccoli, snap peas, ginger and coconut aminos. Sauté at medium-high heat for about 5-7 minutes or until cooked through.
  5. Push mixture to the sides of the wok to create an opening in the center for the egg mixture. Add the eggs and quickly mix to scramble.
  6. Toss in cauliflower mixture to combine, taste to see if it needs any other seasonings or more coconut aminos.
  7. Top cauliflower fried rice with cooked shrimp.

For more great recipe ideas, join our Hy-Vee dietitians’ Freezer Meal Prep Workshop. This amazing resource provides recipes and a shopping list for five meals where you prep the meals alongside a Hy-Vee registered dietitian. The best part? It’s all virtual, so you can grab your groceries prior to your class, and make everything at home. I don’t know about you, but five meals in 60 minutes sounds like a successful meal prep to me! Visit our Hy-Vee Dietitian page to sign up for our workshop and other virtual services that we offer.

*The blog articles, recipes and recommendations found on this site are not intended as medical advice and should not replace consulting with your medical provider. Please consult a medical professional for individual advice.

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