Avocados:Superfood!

by Anna D

I love avocados  and always have , but lately I have been eating and liking them even more! I think it’s because I have found endless recipes, different and fun ways to eat avocados. They are probably my favorite food/fruit and I want to share with you the history behind this SUPERFOOD! and why I love them so much!  (I have included some of my favorite recipes too!  they are amazing and so DELISH!)  Enjoy! 😉

Avocados! (SUPERFOOD)

How about a buttery green fruit that you can spread on a sandwich, dice into a salad, or mash into America’s favorite dip? If avocados were only delicious and versatile, they would still be a treat worth serving frequently. Recent research has demonstrated that avocados also offer some surprising and powerful health benefits. One of the most nutrient-dense foods, avocados are high in fiber and, ounce for ounce, top the charts among all fruits for folate. potassium, vitamin E, and magnesium. Indeed, the very impressive health benefits of eating avocados regularly have encouraged me to adopt them as a new SuperFood.


Avocados have been cultivated for thousands of years. A favorite of the Aztecs, they were native to Central America. There are generally two types of avocados available in U.S. markets—the Hass avocado from California and the West Indian avocado from Florida. The green-black Hass avocado was named for Rudolph Hass, a Wisconsin mailman who retired to Pasadena and obtained a patent for the “Hass” avocado tree in 1935. Hass avocados are nutty and buttery and rich in healthy monounsaturated oil—from 18 to 30 percent oil in each avocado. The light green Florida avocado is larger and juicier than the Hass variety, but it is less buttery and considerably lower in oil. The Florida avocado contains just 3 to 5 percent oil and roughly 25 to 50 percent less fat than the Hass variety.


The delicious healthy monounsaturated fat in the avocado is one of its biggest SuperFood health claims. The only other fruit with a comparable amount of monounsaturated fat is the olive. The monounsaturated fat in avocados is oleic acid, which may help lower cholesterol. One study found that after seven days on a diet that included avocados, there were significant decreases in both total and LDL cholesterol as well as an 11 percent increase in the “good” HDL cholesterol. Half a California avocado has a really excellent overall nutrient profile. At 145 calories it contains approximately 2 grams of protein, 6 grams of fiber, and 13 grams of fat, most of which (8.5 grams) is monounsaturated fat.

 

Here are a few of my favorite avocado recipes! a  fun and different way to eat avocados! 🙂

 

Bacon & Egg Stuffed Avocados!  (just scoop a bit of the avocado out, crack in an egg, sprinkle with bacon and bake 425 for 15 min.) Enjoy!

Paleo Avocado Tuna Salad

Ingredients

  • 1 avocado
  • 1 lemon, juiced, to taste
  • 1 tablespoon chopped onion, to taste
  • 5 ounces cooked or canned white Tuna
  • salt and pepper to taste

Instructions

  1. Cut the avocado in half and scoop the middle of both avocado halves into a bowl, leaving a shell of avocado flesh about 1/4-inch thick on each half.
  2. Add lemon juice and onion to the avocado in the bowl and mash together. Add tuna, salt and pepper, and stir to combine. Taste and adjust if needed.
  3. Fill avocado shells with tuna salad and serve.

Avocado Feta Dip
2 avocados, peeled and pit removed
1/2 cup feta cheese
1 clove garlic, minced
1 tablespoon minced jalapeno
1/3 cup chopped cilantro
Juice of 1 lime
Salt and pepper, to taste
Bread, veggies, pita chips, etc for serving
In a food processor or blender, blend together the avocados, feta, garlic, jalapeno, cilantro, and lime juice until creamy and smooth. Season with salt and pepper, to taste.

These are just a few of my favorite ways to eat avocados, I hope you try the recipes and like them as much as I do! they are quick and fun to make!

 

Happy Sunday Transformers!

 

Ale Adaui

TFX Coach

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