Many shy away from avocados. “Don’t they make you fat?” is the outcry. Yes, avocados offer about a third of their calories from fat but the benefits far outweigh the risks. This luscious green fruit from Mexico is like a chameleon – dressing in disguises from ice cream to sandwich filler to salmon topper to power smoothies to salad dressing, the avocado boasts of antioxidants and good fat which increases your absorption of fat-soluble vitamins, like vitamin A (they also contain lutein, a great antioxidant for healthy eyes). Avocadoes contain a plant sterol that lowers cholesterol and has a creamy mouthfeel and satiation factor that keeps you from overeating.
Here are some ways to enjoy the deliciousness of avocadoes:
Slice avocado and spread onto toasted whole wheat bread – it’s a filling morning meal.
Breakfast scramble of black beans, tomatoes, eggs, salsa and cubed avocado.
Top a spinach and soy cheese omelet with slices of avocado.
Cubed and tossed into mixed lettuce salad – Boston bibb lettuce, cubed tomatoes and avocadoes create a yummy side salad.
Toss into a green smoothie for extra nutrition and staying power.
Thin slices of avocado create a visual and tasty garnishment to grilled salmon or tuna steak or even chicken.
Get creative in homemade salsa using diced tomatoes, mangos or peaches, red onion, jalapeno, and avocado. Use as a garnish for black bean chili or fish.
How could I forget guacamole?
Crudités – mash avocado and spread on whole grain crackers along with half a grape tomato.
Mix avocado in with chickpeas for an interesting hummus.
I’d love to hear your ideas of how to use this power fruit!