I have had several requests to talk about this lovely fruit, Avocados. This super-food grows on a tree and offers many health benefits, not to mention they taste yummy! “How do I know how to pick one out? What color are they supposed to be? How do I store them? How do I eat them? Where do I buy them?”
- The Hass Avacado is the most popular in stores.
- It should my slightly firm, not hard, not mushy
- Medium/Dark green outer shell is a good color.
- The inner “flesh” is yellow/green. It should not be firm but soft and easy to cut.
- You remove the inner flesh from the outer shell by scooping it out of the shell and removing the seed.
- I cut the fruit in half. Use 1/2 for my recipe then store the other half for up to 24 hours in the fridge in a covered bowl with the seed still intact on the other 1/2. This will decrease the risk of the fruit turning brown.
- Squirting acidic juice, fresh lemon juice or fresh lime juice, on this fruit once removed from the shell can decrease it from turning brown during storage of unused portions.
What are the health benefits? I researched multiple different sites which offered different information. I had to do some math to come up with the following information. The serving size is according to the U.S Food and Drug Administration(FDA)For 1 serving( 1/3 of the fruit, 50gm) you get a whopping:
- Vitamin K: 18% of the daily value (DV)
- Folate: 10% of the DV
- Vitamin C: 4% of the DV- antioxident. contributes to keeping your immune system healthy. Helps your body tissues grow and repair.
- Potassium: 7.0gm/14% of the DV- higher than a banana which has 2.4gm.
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 6% of the DV- antioxident. Protects your body from illness by protecting your immune system.
- Fiber: 3% DV- adds bulk to your diet. Helps you feel full longer. Helps reduce the risk of cardiovascular disease, stroke and diabetes.
- Small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
- Calories: 80
- 1 grams of protein
- 6 grams of healthy fats– not saturated fat. Helps absorb nutrients. These do not raise your LDL’s.
- 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a low carb, friendly plant food.
Are you convinced that this is a great fruit to add to your diet?
How about a couple recipes?
- Cucumber Tomato Avocado Salad ( a twist on your summer cucumber salad). This is easy to make year round. 1 Sliced cucumber 4 roma tomatoes sliced onion to taste(I do not add since I do not like onion) 1 whole avocado peeled and diced 2 1/2 Tbsp extra virgin olive oil 1-2 tsp balsamic vinegar (you can use red wine or white, I like the taste of balsamic) 1 tsp Italian seasoning 1 tsp chopped parsley Whisk the olive oil, vinegar, Italian seasoning and parsley together in a bowl. Place the diced and sliced vegetables in the bowl with the dressing and lightly stir together until covered. BAM! Wait until you taste this. It is Summer in a bowl!!
2. Avocado Egg Salad ( I made without mayo, substituted with yogurt). This is great as a snack alone or as a dip or made into a sandwich! This recipe is for a single serving. 1 hard boiled egg chunked with the yolk 1/3 medium avocado diced (you can mash it but I like it diced) 1/4 of a cucumber diced plain greek yogurt(add enough to your liking. some like it thick others like it thinner. I like thick) dash of lemon juice a pinch of chopped dill and parsley pepper to taste Mix all ingredients lightly in a bowl. Dip your favorite chips/cracker or pita. add to your favorite multi grain bread. Enjoy!!
3. Chicken bowl with Avocado Cauliflower rice seasoned with olive oil, pepper, garlic grilled chicken diced into bite sized pieces cooked in olive oil and pepper grilled/baked veggies- 1/2 head broccoli, 1 sweet red/yellow pepper, diced roma tomatoes 1/2 avocado sliced Place the chicken, mixed veggies and avocado over the cauliflower rice You can eat like this or add a dressing. I use avocado dressing. I will place this recipe below!
4. Avocado dressing serves approx 4-6 1 medium avocado 1 cup plain greek yogurt dash of pepper to taste 2 tsp lemon juice 1-2 tsp hot sauce (I use Franks Red HOT sauce) 1/4 cup extra virgin olive oil(I left this out last time and liked it better) 1 garlic clove crushed
Well, I hope this meets your expectations. Let me know if you need more or if I need to clarify anything. I hope you enjoy these recipes as much as I do.
Share your Avocado recipe with me/us!!
Tina Butt, Health and Wellness Coach and Healthcare Advocate
Qualified Wellness Solutions, LLC
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