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Tasty Thursday – Crab and Avocado Bites Recipe

By March 13, 2012April 16th, 201412 Comments

Crab and Avocado Bites Recipe For Female Fat Loss


healthy fat free recipies.

Prep Time: 25 minutes   Cook Time: 8 Minutes

Homemade Mayonnaise

(from Diet Solution Plan)

  • 1 cup olive oil
  • 1 egg
  • juice of 1 lemon or vinegar
  • A pinch of salt
  • water to thin mayonnaise



  1. Separate the yolk.
  2. Combine egg yolk and lemon (or vinegar) in a bowl, whisking to mix. Continue whisking constantly, adding the oil in slow and steady.
  3. If the mixture starts to look thick, add in enough water to thin it to the consistency you desire. Add a tsp at a time. Mixture should be thick and fluffy, with your whisk forming ribbons through the mixture.
    *If mixture is too runny, either add in egg yolk (if you still have some oil left), or start again.
  4. Add sea salt to taste.
  5. Store in refrigerator and use within 5 days.


Crab and Avocado Bites


What You Need

  • 1 small avocado, pitted, peeled and diced
  • 1 tsp grated lime peel
  • 1 tbsp fresh lime juice
  • 8oz crab chopped
  • 1 roma tomato, seeded and diced
  • 3 tbsp fresh cilantro
  • 2 tbsp mayonnaise (see recipe)
  • 4 eggs, hardboiled, cut in half, and egg yolk removed (set aside yolk, can mix with mayonnaise for taste if desired)
    OR you may choose to use a grilled pinapple instead of the egg whites.
  • sea salt and pepper to taste



  1. In a medium bowl combine avocado, lime peel and juice; toss to coat. Add crabmeat, tomato, cilantro, mayo and pepper; toss lightly to mix.
  2. Fill egg white halves with above mixture. If using the extra egg yolks for taste, make sure to add them into the mayo before adding above.
  3. Cover and refrigerate 15 minutes.



Make 8 servings

(per tbsp)
Calories 104,
Fat 5g,
Saturated Fat 2g,
Sodium 100mg,
Carbohydrate 1g,
Sugars 0g,
Protein 11g
Fiber 1g


See also Post Workout Muffins

Join the discussion 12 Comments

  • Anna says:

    cool, thanks Flavia! I too love cooking! I can’t wait to hear about your cooking classes, (and try out new recipes you share) have fun!

  • Dana says:

    Hi Flavia! Just wanted to say thank you for all that you do. I get a ton of fitness-related emails every day and yours are the only ones that are consistently helpful! Whether it’s a new, healthy recipe to try or a straight to the point exercise demonstration. I love them all, thank you for everything you share with us! Looking forward to everything in the future!

  • Trelle says:

    I would use chicken (not a seafood eater), sounds yummy, love the home made mayo recipe! 🙂

  • Lindsay says:

    Thank you for the wonderful recipe! You are such an inspiration to me and others! I look for your videos and emails first thing when I get on the computer. There are days that I am not motivated and discouraged and you change all of that for me. You are a woman I admire and because of you so many women will achieve their dreams!

  • Sue says:

    Totally agree with Dana! It is so good to get advice from a woman for women. But not just high tech scientific stuff but good sensible hints that Flavia has proved work! Thanks Flavia – keep the advice and helpful tips coming!

  • Lisa Jones says:

    Wow what an amazing recipe idea! I will try this as soon as I get the ingredients!

    It’s funny, I ran long distance & competed in xc & track events all through grade school & college. I spent so much extra time cross training whether it be swimming, rowing, & lifting in the gym, & HIIT. I was always dedicated & had a competitive fire that most of my teammates lacked. The food I ate was quite similar to Vince’s (skinny Vinnie days). Now that I’m out of eligibility to compete in college I want to keep myself motivated to stay active while incorporating the proper nutrition to make my training effective & efficient.
    I earned my certification in personal training & currently finishing my degree in Health & Exercise Science (teacher cert. PE & Health) in NJ. I’m 24 & still very active as I continue to do High Intensity Interval training, lifting, running & rowing & swimming (during beach patrol season).

    I love researching different exercises & routines, food, recipes, and finding people that inspire me like you & Vince! You guys are a great addition to my top list of references when it comes to the science behind nutrition & exercise. You really know what you’re talking about & the results show!

    Thanks so much Flavia, you’re truly inspiring & I love the videos! Keep up the great work!

  • Channii says:

    thanks for the great recipe Flav!

    I’m just wondering why you completely cut out cheat meals during your 8 week training before your photoshoot. In so much material I have read, mainly Joel Marion’s stuff, the importance of leptin levels has been stressed, in fact in a recent article by Joel he claims that fat loss is impossibly difficult without increasing the leptin effect every 7-10 days. It seems you had no trouble losing fat going 8 weeks without increasing your leptin levels, how does this work?!

    Also, when doing heavy weights exercises, 8-10 reps is generally the recommended amount to keep the intensity high enough to burn fat. I noticed however that you seem to stick to 15-20 reps per set. Again, you’ve burnt fat and look amazing! How does this work with the theory that is constantly put out there?


    • Flavia says:

      Hey Channii, I did not put stategic cheat meals into my plan. Instead I did a few carb up days to increase leptin levels and boost my metabolism again. The high rep ranges are for increased fat loss. I had already built the muscle during previous months and in these videos I was trying to burn as much fat as possible because that was my goal. I only train like that during “photoshoot” prep, otherwise I mix up high and low rep ranges to ensure I am doing both, burning fat and building muscle through various exercises throughout the week.

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