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A Leprechaun's Nutritional Pot of Gold

It's been a while. I started writing and putting recipes out 2 1/2 years ago. I needed a break. I also needed was to get my blood sugar back in line.

The short winter days and cold weather make it difficult to get out and exercise. I managed a trip or two to the gym. This was just not enough to get my blood sugar in range.

With my fancy new continuous glucose monitor (CGM), I can always see what my blood sugar is doing. It's a blessing and a curse. The cursing comes in while you're trying to get your blood sugar to stay in range between 70-180mg/dL. Once it's under control, it becomes more of a curiosity. I wonder how this food will effect my CGM reading... A good example would be fries.

We shouldn’t normally eat fries. The starch in potatoes is bad enough. Then we fry them in oil. It will blow blood sugar levels sky high, until now. This weeks recipe is so simple but very good for you. it’s made with avocados, a green super food, just in time for St. Patty's Day..

A fully ripened avocado makes for a soft inside. A less ripe avocado will give you a more solid fry. This is nothing compared to the amazing benefits found inside avocados...

  1. They are rick in vitamins C, E, K, and B6 along with riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta carotene, and omega 3 fats acids. Healthy fats found in avocados are necessary for every cell in the body and supports skin health and aids in absorbing fat soluble vitamins and minerals.

  2. Avocados contain a plant sterol, beta sitosterol, which might aid in maintaining health cholesterol level that are essential for heart health.

  3. Lutein and zeaxanthin in avocados are 2 chemicals that provide antioxidant protection from UV light. It may also help prevent age related macular degeneration.

  4. The 18% of daily serving of vitamin K is essential for bone health and increasing calcium absorption to help prevent osteoporosis.

  5. Research indicates folate, found in avocados, may be linked to preventing the risk of getting colon, stomach, pancreatic, and cervical cancers. The phytochemical and carotenoid found in these fruits may protect against cancer progression.

  6. Folate helps reduce the risk of miscarriage and neural tube abnormalities in the fetus.

  7. Studies have found links between a lack of folate and depression. Folate prevents homocysteine build up that can impair circulation and nutrient delivery to the brain.

  8. The high fiber in avocados aids in digestion prevents constipation and lowers the risk of colon cancer.

  9. Avocados are natural detoxificants due to their fiber.

  10. The saponins substance in avocados may provide osteoarthritic relief.

  11. They have antimicrobial properties.

  12. Avocados have monounsaturated fatty acids that may prevent or reduce the risks of cardiovascular disease, diabetes, stroke, hypertension, obesity, and certain gastrointestinal diseases.

Source: "Why is avocado good for you?"

Medical News Today 01/03/2023

I hope you enjoy these avocado fries as much as I do.


  • 1 medium avocado, halved, seeded, peeled, and sliced

  • 1/4 cup Italian Panko flakes

  • butter cooking spray

  • avocado knife

  • aluminum foil

  • baking sheet


  1. Preheat the oven to 400°F.

  2. Toss the Panko flakes and avocado slices in a mixing bowl.

  3. Line a baking sheet with aluminum foil shiny side down and coat with butter spray.

  4. Lay out the avocado slices on the baking sheet and place in the oven for 15 minutes.

  5. Remove the fries from the oven and allow to cool for a minute or two.

***You can always reheat the slices in the microwave for 15 seconds.***

Please let me know if this week's recipe makes it into your recipe book. Our diet can play a significant role in undermining our hard work. I'll keep working on the recipes to prevent this. If you have a favorite dish, please tell me. I'll create a diabetic friendly version, just let me know by leaving a note below. I've learned how to swap blood sugar spiking ingredients for others with a lower glycemic index. It may take a week or two, but I love the challenge. I'll also work on introducing more recipes to help lower the ceramides in the body. Please comment, like, share, and come back next week for more recipes, ideas, and tips. Subscribe to the website, if you would like weekly email reminders to add more recipes to your recipe book.

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