{"id":146707,"date":"2017-02-14T08:51:25","date_gmt":"2017-02-14T08:51:25","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=146707"},"modified":"2017-02-14T08:51:25","modified_gmt":"2017-02-14T08:51:25","slug":"macronutrients-baked-egg-avocado-boats","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2017\/02\/14\/macronutrients-baked-egg-avocado-boats\/","title":{"rendered":"Macronutrients: Baked Egg Avocado Boats"},"content":{"rendered":"

Fat is a very controversial macronutrient. For a long time we\u2019ve been told it\u2019s making us fat and causes heart disease. We almost forgot the importance of fat as a carrier of fat-soluble vitamins, a building block for hormones, and an important part of cell membranes. Let\u2019s look at various kinds of healthy fats and ways to best include them in our diet.<\/strong>
\n<\/p>\n

Sources of healthy fats<\/strong><\/h2>\n

Fats differ based on the type of fatty acid (FA) they contain. There are two main categories, saturated and unsaturated FA. We should have a balanced intake of both to get the best out of fats while not increasing the risk of developing disease. Good sources of saturated FA are high quality animal foods and also coconut or cacao beans. Great sources of mono-unsaturated FA are olive oil, avocados, or eggs. The best known poly-unsaturated FA, omega-3, is best sourced from fish and sea food, omega-6 FA can be found in nuts and seeds.<\/p>\n

\n
<\/use><\/svg>\"vitamins-minerals-sauted-shrimp-buckwheat\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

Vitamins and Minerals: Saut\u00e9d Shrimp with Buckwheat<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Animal fats for cooking, plant fats for salads<\/strong><\/h2>\n

You should completely avoid hydrogenated oils. Those are used mainly in production of sweets and junk food in general. Also, try to limit consumption of oxidized fats. Unsaturated fats can oxidize quite easily in high temperatures and also when exposed to light for a long time. That\u2019s why olive oil is best used in cold salads. Animal fats generally contain a higher percentage of the more stable saturated fats, so fats like lard or tallow are good choices for cooking.<\/p>\n

https:\/\/www.instagram.com\/p\/BLygBM1hyDt\/<\/p>\n

Recipe: Baked Egg Avocado Boats<\/strong><\/h2>\n

This recipe is full of healthy fats. It contains mostly mono-unsaturated, and some poly-unsaturated and saturated fatty acids, 58 g of fat in total, 17 g of protein, 14 g of carbs, and 10 g of fiber. It is a great option for a healthy breakfast or dinner that you won\u2019t get hungry soon after.<\/p>\n

\n
<\/use><\/svg>\"macronutrients-oatmeal-berries\"\/<\/a><\/div>
\n Health & Training<\/a>\n <\/div>\n
\n \n

Macronutrients: Oatmeal with Berries<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Ingredients<\/strong><\/h3>\n

\u2022 1 pcs avocado
\n\u2022 2 eggs
\n\u2022 25 g spring onion, chopped
\n\u2022 pinch of salt and pepper<\/p>\n

Instructions<\/strong><\/h3>\n

1. Cut 1 large avocado in half, and remove the pit. If it\u2019s a small pit, scoop a bit of the avocado out to make room for the egg.
\n2. Crack 2 eggs into a bowl.
\n3. Using a spoon, place 1 yolk and however much egg white you can fit into each of the holes left by the pits.
\n4. Place on a baking tray, and bake in the oven for 15 minutes at 220 \u00b0C.
\n5. Remove from the oven, season with chopped spring onions and a pinch of salt and pepper.<\/p>\n","protected":false},"excerpt":{"rendered":"

Fat is a very controversial macronutrient. For a long time we\u2019ve been told it\u2019s making us fat and causes heart […]<\/p>\n","protected":false},"author":12,"featured_media":146709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[860,369,747,361],"global-categories":[],"class_list":["post-146707","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-baked-egg-avocado-boats","tag-cycling-food","tag-eat-to-ride","tag-nutrition"],"yoast_head":"\nMacronutrients: Baked Egg Avocado Boats - \u0160koda We Love Cycling<\/title>\n<meta name=\"description\" content=\"Fat is a very controversial macronutrient. For a long time we\u2019ve been told it\u2019s making us fat and causes heart disease. 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