How to Make Deviled Eggs (no Mayo)

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Forget retail therapy.  Grocery shopping is my therapy. Ask me what I want for my birthday and I’ll excitedly blurt out “a giftcard to Wholefoods or Trader Joe’s, please!”  Yep ask my mom, she’ll vouch.

True story, this is how a recent conversation went with a new guy I’m dating:

Him: what did you do today?

Me:   I went shopping! <extra exhilaration in my voice>

Him:  oh really, what did you get?

Me:  oh…ummmmm…kale…aaaannnnd… someotherstuff.  Yeah…I just went to the grocery store, no big deal. So what’s up with you?  <quickly changed that subject!>

I wasn’t ashamed or nothing. Just felt it was too early in our dating history to fully reveal my foodie-behavior-weirdness.  Baby steps.

But back to the meat of the conversation:  I can literally walk into the grocery store to pick up one item and walk out an hour later with a bag full of knock-your-socks-off goodies (I mean groceries).  It doesn’t help that the Whole Foods and the Trader Joes are both literally just a 15 minute walk from my home.  But honestly, I’m not complaining.  I’ll take the grocery store over the GAP allday, anyday, everyday.

So for those of you who love eggs like me and enjoy making meals using eggs as a main ingredient, then you’ll love my original recipe for deviled eggs.  It uses avocado in place of mayonnaise which cuts the inflammation-causing rancid* oil content to zero.

Avocados are full of heart healthy monounsaturated fats which helps keep your mind sharp and your waistline slim and trim. Sounds good to me.

*soybean oil will make you fat

No-Mayo Deviled Eggs

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Ingredients:

-Boiled Eggs (we used 12 but you can use as many as you like)

-1-2 Ripe Med-Large Avocados, seed removed (pre-mashed if you prefer a creamier deviled egg)

-1 Tablespoon of Olive Oil

-1 Tsp of Himalayan Sea Salt

-1/2 Tsp of Black Pepper

-1/2 Lime to squeeze into mix and enhance flavor

-1/8 tsp cayenne pepper

–  crumbled bacon pieces (optional)

–  chopped fresh cilantro or parsley or basil (optional)

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Instructions

1.  Boil the eggs and then let them cool in cold water (makes it easier to remove the shell).

2.  De-shell the eggs then cut each egg in half lengthwise.

3.  Get a bowl.  Scoop the yellow egg yolks into the bowl.  Remember to keep the egg whites.

4.  In the bowl, add the avocado (pre-mashed or not)

5.  Add all other ingredients and mix n mash everything until creamy.  A few small chunks of avocado is fine if you like it that way (like I do).

6.  Once mixed, scoop the filling into the egg whites.

7.  Top your deviled eggs with bacon and herb of choice.

8.  YUM – eat up.

avocado deviled eggs

BONUS:  COOKING VIDEO – watch me prepare avocado deviled eggs.  And you’ll see how I cannot pronounce cayenne.  Sounds more like Kanye.  (sorry Mr. West).

Chocolate Avocado Pudding (Dairy-free)

Ladies, why must we crave chocolate during that precious time of the month?  I’m not even a huge chocolate fan but on days leading up to my monthly menstrual flow, I crave chocolate, almost without fail — I can’t eat or think about eating anything else. Thankfully, all I need is a little bit then, magically, all becomes well again, cravings turn off.

Turns out chocolate cravings may be linked to changing hormonal levels prior to a woman’s menstrual cycle.  In addition, chocolate contains the trace mineral magnesium, which may be low in women prior to and during the monthly flow which may explain the body’s sudden urge for a sweet chocolate treat.  Magnesium is an alkaline earth metal which helps in bone growth and has a vital role in normal functioning of muscles. It is also helpful in reducing menstrual pain.

Chocolate can be a healthy choice when its in its darkest form which is higher in antioxidants and minerals and lower in sugar, carbohydrates and additives than milk or white chocolate.  For the best health benefits, go for varieties that offer 70% or higher cacao.

This chocolate avocado yogurt recipe is the perfect indulgence.   It uses pure unsweetened cocoa and is sweetened with a touch of raw honey.  Make sure to choose raw honey which contains a mix of vitamins and digestive enzymes – important nutrients that commercial supermarket, pasteurized honey lacks.

This dairy-free chocolate avocado pudding is a delightful creamy, smooth, and  chocolaty decadence that will leave you happy, satisfied, and guilt-free.  Ladies, embrace the goodness.

Chocolate Avocado Pudding

Ingredients

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Instructions

1.  Add all ingredients to food processor and process until creamy and smooth.

2.  Spoon into bowl. Eat.

choco avocado pudding

Serves 2.

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Tuna Avocado Lettuce Wraps (with a Cooking Video!)

Tuna Avocado Lettuce Wraps

Eating clean is a vital component of looking good, feeling amazing, and having limitless energy.  The best way to eat clean is to prepare meals at home.  But let’s be real, sometimes we just don’t feel like getting in the kitchen and preparing an extravagant meal.  Heck, there are time I don’t even feel like turning on the stove burner.  I’d rather pull out something in the refrigerator, mix up a few things quickly, then eat it with perfect satisfaction.  Nothing fancy, but it hits the spot beautifully.

I have just the recipe for you:  Tuna Avocado Lettuce Wraps.  This easy, tasty protein & healthy fat packed recipe will leave you satisfied without even having to heat anything up.  Just mix the ingredients, pile onto lettuce, and chow down.

Check out the cooking video where I prepare Tuna Avocado Lettuce Wraps while providing you awesome health and beauty tips.  Enjoy!

TUNA AVOCADO LETTUCE WRAPS

(serves 2-4)

Ingredients

– 2 cans tuna

– 2 teaspoons mustard

– 2 scallions, chopped

– 1 medium avocado

– 1/2 teaspoon garlic powder

– 1/2 cup shredded carrots

– 2 teaspoons fresh chopped dill

– salt & pepper, to taste

– Romaine lettuce hearts

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Instructions

1.  In a bowl, combine tuna, carrots, dill, scallions, mustard.  Mix.

2.  In a separate bowl, mash the avocado with the lime juice, garlic powder, and salt & pepper until it is smooth guacamole consistency.

3.  Pour the guacamole mix into the tuna bowl then mix well until everything is combined.

4.  On a plate, lay the lettuce down and spoon the tuna avocado mix onto the lettuce.

Enjoy!

Tuna Avocado Lettuce Wraps

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Chika Obih is a certified holistic nutrition consultant; blogger; and founder of Soul-Wholesome Nutrition based in Oakland, CA and offers services virtually, in-person or by phone.  Chika is passionate about empowering people to take charge of their own health utilizing the power of wholesome, clean foods and fun holistic lifestyle solutions.  Contact Chika today to set up your free consultation.

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Avocado Apple Yogurt with Cinnamon and Walnuts [Dairy-Free]

Like a fruit basket full of lemons, avocados have become a staple food in my kitchen.  They taste so good and are so versatile — you can add them to smoothies, top soups, salads, sandwiches and burgers, mash into guacamole and pair with carrots and celery, eat as a quick snack with lemon juice and olive oil or make into a delectable  tangy yogurt.

If avocados are not yet part of your regular diet, then you are missing out.  Full of heart healthy monounsaturated fats, avocados can be your best friend in your fat loss mission — especially melting the stubborn flab around the waist.  Avocados fight inflammation and can improve the body’s absorption of fat-soluble nutrients such as vitamin A – vital for respiratory, vision, and digestive health.  As mentioned in this earlier post, avocados are wonderful for beautiful skin.

“In this single delectable fruit are combined the protein of meat, the fat of butter, the vitamins and minerals of green vegetables, the flavor of nuts, a six course dinner.”

This Avocado Apple Yogurt offers a rich, tangy and semi-sweet flavor.  The texture is smooth and creamy.  One spoonful will sketch a smile onto your face.  Top with cinnamon and walnuts for subtle sweet spice and a bit of crunch.

Ingredients

  • 1/2 medium apple
  • 1 chilled ripe avocado, skin and pit removed
  • 4 Tablespoons extra virgin olive oil
  • 1 teaspoon Bragg apple cider vinegar
  • 1 Tablespoon walnuts, chopped (pecans or almonds are just as good)
  • 1/4 teaspoon cinnamon

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avocado yogurt ingredients

Instructions
1) Remove seeds from apple. Keeping skin on, chop into small pieces.

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2) Combine the grated apple, chilled avocado, vinegar, and extra virgin olive oil in a food processor and process until smooth.

Avocado Yogurt in Processor

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3) Pour the yogurt into a bowl, sprinkle the cinnamon and nuts on top and serve immediately.

Avocado apple yogurt with cinnamon and walnuts

spoon full of avocado apple yogurt

Serves 1-2. 

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5 Foods for Beautiful Skin

“You’ve got that glow, girl!” Aww thanks, I reply with humility.

Throughout the last few years I have received countless compliments on my skin, mostly from other women who love the bright radiance characteristic of healthy skin.  Until recently, I never thought much about it, just thought I was lucky.  But as I ponder on it, it makes perfect sense:  after all, he foods you eat affects the health of your skin.  I generally eat meals containing grass-fed, pastured meats, healthy fats, and colorful vegetables.  My beverage of choice is water, herbal and green tea with the occasional glass of red wine thrown in when I’m in the festive mood.  If someone asked me “What are the top 5 foods to eat for amazingly pretty skin?” this is what I’d suggest:

1.  Salmon

Everyone who tolerates fish should make salmon and other fatty fish such as sardines, canned mackeral and tuna a part of their weekly meal menu.  Fish is a rich source of Omega-3 essential fatty acids which is a potent anti-inflammatory.  Wild-Caught Salmon FiletsIt is vital to get omega-3s in your diet because the body cannot manufacture it in the body: it obtains the omega-3s externally through the food you eat.  Get rid of scaly skin and dryness by increasing your intake of fish. Omega-3s keeps the body hydrated and keeps the skin from flaking and drying out.   Start with 2-3 servings a week.  For those of you who do not eat fish, supplement with high quality fish oil to achieve similar benefits.

For non-fishy sources of omega-3s try pastured raised grass-fed beef (the commercial variety is full of inflammatory omega-6s), omega-3 enriched eggs and walnuts.

2.  Lemon

This image shows a whole and a cut lemon.

Lemon, limes, oranges, grapefruit are chock-full of vitamin C – a powerful antioxidant that fights inflammation and slows the action of free radicals in the body which can contribute to wrinkles, dryness and fine lines.  You may feel sour at the thought of biting into a lemon, but this fruit is amazing for bringing out the flavor in foods.  Squeeze into sauteed greens to reduce bitterness, add in marinades to improve the tenderness of meats.  Also, lemon takes away that metallic taste often characteristic of tap water.  So the next time you are at a restaurant, ask your waiter for a few wedges of lemon to go with your water.

Other rich sources of vitamin C include broccoli, tomatoes, bell pepper and peaches.

3.  Avocado

Avocados are truly amazing, alligator skin and all.

“In this single delectable fruit are combined the protein of meat, the fat of butter, the vitamins and minerals of green vegetables, the flavor of nuts, a six course dinner.”

AvocadoWith such raving reviews, it is no wonder avocados are wonderful for skin health. The fruit has even been patented for treatment for dermatitis and arthritis — not surprising since it is full of fat soluble vitamins A, D, and E to help promote healthy skin. The cosmetic industry has capitalized on the value of avocado with the influx of products such as avocado oils, creams, and facial masks.  Save your money by simply eating the fruit.  You can even make your own nourishing avocado facial mask to soften and soothe skin.

4.  Pumpkin Seeds 

Pumpkin seeds are a good source of zinc:  a mineral that plays a role in over 200 metabolic processes in the body!

English: Pepitas - roasted and salted

Pepitas – aka Pumkin Seeds

Zinc is touted as being a solution to acne and other skin disorders such as rashes and wounds.  Supplementation of zinc has been shown to reverse defects in immune function related to aging; a key nutrient for the elderly.  Pumpkin seeds act as a wonderful topping on salads, soups, and

yogurt. You can even add ground pumpkin seeds into the ground beef mix the next time you make hamburgers.  The kids won’t even know its in there!

Other foods rich in zinc include fresh oysters, ginger, pecans, Brazil nuts, and eggs.

5.  Sweet Potatoes

The softer, orange-fleshed variety of sweet po...

Who doesn’t love a sweet potato roasted in the oven?  I swear they taste like candy when you make them this way — without any added sugar.  Sweet potatoes –or yams — are rich in vitamin A which is important for skin repair and maintenance.  Deficiencies can result in dry, flaky skin. It is always best to get your vitamin A through foods as opposed to supplementation so try various foods including liver (one serving of liver per week is all you need!), collard greens, chili peppers, dandelion,  kale, spinach and cantaloupe.

You can eat as much of these foods above without seeing much improvement in your skin health if you do not drink enough water.  For young looking, healthy skin, drink water so that your body can clear out impurities, rejuvenate skin cells, and absorb nutrients.  Many doctors recommend 8 cups of water daily.  You may need to drink more (or less) depending on various factors.

Cheers to beautiful, healthy skin! What foods do you eat to keep your skin healthy.  Share in the comments.