Amazing Avocados

     Welcome! Today we want to discus the health benefits of avocados. As many of you already know, or not, avocados are extremely good for us. The avocado is a fruit which, unlike many other fruits, is rich in healthy fats and low in carbohydrates. Avocados are versatile, and can be included in so many different recipes, breakfast, lunch, or dinner.

Here is a list of some of the reasons why we should all be eating more avocados.

  • Avocados contain more potassium than bananas
  • Avocados are loaded with heart-healthy monounsaturated fatty acids
  • Avocados are loaded with fiber
  • Avocados can lower cholesterol and triglyceride levels
  • Avocado fats can help you absorb nutrients from plant foods
  • Avocados are loaded with powerful antioxidants that can protect the esyes
  • Avocados may help prevent cancer
  • Avocado extract may help relieve symptoms of arthritis
  • Avocados may help you lose weight

Here are some of the nutrients, in a single 3.5 ounce (100 gram) serving (3):

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Credit: Authority Nutrition

Information and further discussion of points above can be found at:

 

Delicious Recipes Featuring Avocados

 

1) Black Bean and Avocado Salsa Coutesy of Womansday.com

  • TOTAL TIME: 0:15
  • PREP: 0:15
  • LEVEL: EASY
  • YIELD: 6 SERVINGS (COST PER SERVING OF $0.53)
  • SERVES: 6

INGREDIENTS

  • 2 jalapeños (seeded for less heat, if desired)
  • 1 clove garlic
  • ½ medium white onion
  • kosher salt
  • Pepper
  • 1 can black beans
  • 2 scallions
  • 2 tbsp. fresh lime juice
  • 1 tbsp. olive oil
  • 1 avocado
  • ½ c. fresh cilantro

DIRECTIONS

  1. 1   In a large bowl, combine the jalapeños, garlic, onion, 1/2 teaspoon salt, and 1/4
  2. teaspoon pepper. Add the beans, scallions, lime juice, and oil and toss to combine. 
  3.  Fol in the avocado and cilantro.

 

2) Healthy Avocado and Lime Ice Cream Courtesy of Littlebigh.com

Ingredients

  • 2 ripe avocados (ripe but not over mushy)
  • 1 can (400ml) coconut milk
  • Juice and zest of 1 lime
  • 1/4 cup honey or maple syrup or your sweetener of choice

Instructions

4   Remove the flesh from the avocado and place in a blender with all the other ingredients; blend until smooth. Taste and adjust sweetness to suit. I found it it tasted sweeter the next day so don't over sweeten.

5   Churn in an ice cream maker as per your machines instructions. Add to a freezer proof dish and sprinkle with the lime zest. Serve as a soft serve or freeze until you are ready to use.

Note

This ice cream freezes really well and doesn't get super hard - the perfect consistency. Keep the seed and make an avocado tree from it. See my instructions below. The kids will love watching it grow.

 

We hope you enjoy these recipes and feel inspired to add more avocado into your daily meals! 

Thank you so much for joining us today! 

Stop by Tuesday for our next blog post

 

Quote to take with you for the week:

“The most important thing is to enjoy your life - to be happy - it's all that matters.”

-Audrey Hepburn

 

 

 

Gail KhanComment