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Avocado Hollandaise Sauce

Avocado Hollandaise Sauce Pinterest

Mr E and I have a lot of meal-time traditions we’ve established for ourselves over the years: ice cream date on Sunday nights in the summer, wine & cheese Fridays, Slow Cooker Snow Days, and my favorite weekend tradition: BRUNCH! I’m obsessed with brunch, mostly because the menu options are always such a great variety. Sweet, savory, veggies, and fruit – there’s a little something for any mood I’m feeling.  And a mimosa or bloody to accompany the meal is always welcome. A brunch staple  is eggs benny, but I have one issue – I’m not a huge hollandaise sauce fan. 

Costly Sauce

I’m a huge advocate that all foods fit in moderation, and on occasion I’ll partake in a benny brunch Avocado Hollandaise Sauce Pinterestwith the traditional hollandaise (sans Canadian bacon), but often I find it either too gloppy or too runny. And let’s not forget what hollandaise is made from: 4-6 egg yolks and 1-2 sticks of butter, which can cost you up to 500 calories and 50g of fat  from the hollandaise sauce alone in a serving of traditional Eggs Benedict.  Of the fat content, approximately 30g is saturated fat – significantly more than the recommended 7% daily intake. When you take into account the calories from the eggs, english muffin, and Canadian bacon, you’ve consumed over half your daily calorie allotment for the day in just that one meal. That’s a lot of burpees to work off!


Better For You Bennies

I like to enjoy myself when I go out, so at home I cook on the healthier side and make modifications to recipes whenever possible. Eggs Benedict got a Mandy Meal Makeover over the recent holiday vacation. In place of the traditional hollandaise, I decided to make a version based with avocado, and the outcome was a significant decrease in the calories from the original. Avocados provide a high source of monounsaturated fats (those “good fats” you hear so much about), vitamin E, B-vitamins, potassium, and antioxidants. Plus the fat content in avocados help absorb fat-soluble nutrients, including vitamin A for healthy cell growth. They’re a great swap for high saturated fat ingredients in recipes, including butter, mayo, or cream cheese. It’s highly likely you’ve had brownies, ice cream, or frosting made with avocado and didn’t even know it.

[ctt template=”5″ link=”b87rl” via=”yes” ]This #Avocado Hollandaise Sauce is a significant slash in calories & saturated fat. Check out this #brunch alternative #recipe. #RDchat @MandyEnrightRD[/ctt]

Green With Envy

The best part about this Avocado Hollandaise Sauce is that it can be whipped up in a matter of Avocado Hollandaise Sauceminutes. Simply place the avocado, lemon juice, olive oil, and some white wine (optional, but always a welcome addition) in a blender or food processor and purée till smooth. I found making this in the chopper portion of my Cuisinart Smart Stick worked perfectly for the amount and minimal clean-up required.  I also added some nutritional yeast to give a “cheesy” flavor and some added B-vitamins, zinc, protein and fiber.  Eggs aren’t the only items that should enjoy this hollandaise sauce.  This Avocado Hollandaise Sauce makes a welcome addition to veggies, including steamed asparagus, baked potato, poached salmon, and chicken. Turn up the heat by adding a sprinkle of cayenne pepper before serving!

[ctt template=”5″ link=”Jcd4u” via=”yes” ]This Avocado Hollandaise Sauce makes a welcome addition to veggies, baked potato, poached salmon, and chicken. #recipe #RDchat @MandyEnrightRD[/ctt]

Favorite Benny Combos

Trade in the traditional English muffin, Canadian bacon, poached egg layers for these smart swaps:

Instead of English muffin, try:

  • Whole grain English muffin or bread sliced
  • Portobello mushroom cap
  • Sweet Potato Toast
  • Bed of whole grains (sorghum, freekeh, or quinoa work awesome here)
  • Cauliflower-Potato Pancake
  • Crab cake

Instead of Canadian Bacon, try:

  • Sautéed spinach, kale, or Swiss chard
  • Tomato slice
  • Portobello mushroom cap or sautéed sliced mushrooms
  • Avocado slices
  • Baked sweet potato slices or mashed sweet potato spread
  • Crab meat or crab cake
  • Bean cake or mashed beans spread
  • Slice of turkey or ham

[ctt template=”5″ link=”zt360″ via=”yes” ]What’s your favorite Eggs Benedict combo? Did yours make the cut on my list? #RDchat #recipe @MandyEnrightRD[/ctt]

RECOMMENDED REGISTRY ITEMS:  Cuisinart Smart Stick, and rubber spatula set

Give this Avocado Hollandaise Sauce recipe a shot for yourself and share your uses in the Comments below. What’s your favorite brunch food, and do you have a healthy home alternative?

Avocado Hollandaise Sauce

  • 1/2 ripe avocado (chopped)
  • 2 tsp lemon juice
  • 1/2 tsp nutritional yeast (optional)
  • 1 TB dry white wine
  • 1 TB EVOO 
  • Cayenne pepper (optional)
  1. Place avocado, lemon juice, and nutritional yeast into a blender or food processor. Blend until smooth.
  2. Add wine and olive oil 1/2 TB at a time and pulse until well blended.
  3. Serve on Eggs Benedict, salmon, or veggies. Optional to add a sprinkle of cayenne pepper for added spice.

Nutrition Info

2 TB = 32 calories, 3g fat (0g sat fat), 1g carbs, 1g fiber, 0g protein, 1mg sodium (Source: SELF Nutrition Data)

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