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| Nutrition Talk: Amazing Avocados |
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Who hasn’t lusted after an avocado? Native to the tropics this delicious fruit is known for its lush, buttery texture and mild, faintly nut-like flavor. As a nutritionist it is one of my favorite foods. Avocados are full of vitamins (like vitamin K, vitamin C and vitamin Bs), minerals (like potassium and copper), fiber (10 grams per medium avocado!) and heart-healthy monounsaturated fats. In addition, avocados boost the absorption of the fat-soluble nutrients found in the fruits that are eaten with them. What more can you ask from this leathery-skinned, beautiful, green fruit colloquially known as the alligator pear?
Health Benefits of this Power Pear
As a rich source of beneficial nutrients, avocados provide a variety of health benefits. They are good for your heart in many ways. Avocados support heart health by helping to lower LDL (bad) cholesterol and raise HDL (good) cholesterol. They are also a good source of blood pressure-lowering potassium, a mineral, which is known to guard against heart disease. (Time to banish those boring bananas - one avocado has the potassium content of two or three bananas!)
 This luscious, creamy fruit is chock full of cell-protective antioxidants such as carotenes, lutein and vitamin E. Antioxidants have been found to play a role in protecting cells to reduce cancer risk.
According to a study published in the “Journal of Nutritional Biochemistry,” an extract of avocado, naturally containing the antioxidants known as carotenoids (such as beta-carotene) and tocopherols (vitamin E), inhibited the growth of prostate cancer cells.
Nutrient Booster
Not only does the avocado provide a complete health-promoting package, it also enhances your body’s ability to absorb other beneficial antioxidants that fruit and vegetables provide.
A study published in the March 2005 issue of the “Journal of Nutrition” found that adding avocado to a salad of carrot, lettuce and baby spinach or salsa increased the absorption of the carotenes found in the salad or salsa even when as little as two ounces of avocado was added. Bring on the guacamole!
Avocados and Latex Allergies:
Enzymes in avocados called chitinases can cause an allergic reaction in people with latex allergies. Avocados should not be consumed raw by those with latex allergies,
Quick Serving Tips:
• Use chopped avocado as a garnish for black bean soup.
• Jazz up any salsa by adding avocado chunks.
• To replace mayonnaise spread ripe avocado on bread when making a sandwich.
• Add sliced avocado to any salad as a nutrient and flavor booster.
• Blend with smoothies for a creamy texture
• Slice on to scrambled eggs or add to your favorite omelet
• Liven up burritos or sandwich wraps
• Mix with smoked salmon, tuna or sardines for a heart-healthy salad
• Combine with shredded carrot and crisp cucumber to create a veggie sushi roll
• Mash with fresh lemon juice, sea salt and cumin and eat on toast
• Top your favorite burger with a sliced avocado
| but may be cooked to deactivate the enzyme.
How to select the best avocados:
Although the avocado matures on the tree, remarkably the fruit does not begin to ripen until it is picked. Choose heavy, unblemished fruit that yields to gentle pressure. If you don’t need to eat them immediately, you can choose firmer avocados and place them in a brown paper bag at room temperature to ripen.
Once cut, avocado flesh will begin to brown. Sprinkle any unused portion with lemon or lime juice to retain fresh, green color.
Uncut, ripe avocados can be kept in the refrigerator for a few days, however do not wait too long as they will soon lose both their color and their flavor if kept too long.
Varieties:
There are more than 80 varieties of avocado, however, the Hass variety is the one you are most likely to see year round. The Hass avocado has dark purplish-green, bumpy skin that darkens as the fruit ripens. The original tree, named after California postman, Rudolf Hass is still growing in La Habra Heights, California.
The Reed avocado is also known as the Summertime variety. It is characterized by a large round shape with thick, green slightly rough skin. The skin remains green, even as the fruit ripens, while the flesh is a buttery yellow. This variety is usually only available in the summer and early fall.
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| Guacamole |
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From the Kitchen of New Seasons Market
Ingredients
2 ripe avocados, diced
1/2 cup chopped fresh cilantro
1/2 cup minced red onion
1 fresh serrano chile, minced
juice of one lime, or to taste
1/2 teaspoon kosher salt
Soak the minced red onion in a bowl of cold water for 10 minutes to mellow their pungency.
Meanwhile combine all other ingredients in a medium mixing bowl and mash with a fork until smooth. Drain soaked onion and mix into the guacamole. Adjust seasoning with lime juice and kosher salt to taste.
Makes about 2 cups.
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| Fresh Greens with Grapefruit and Avocado |
From the Kitchen of New Seasons Market
This salad is quick and virtually makes its own vinaigrette with the combination of creamy avocado and juicy grapefruit sections.
Ingredients
2 large pink grapefruits, sectioned
1 large avocado, 1/2-inch dice
2 Tbls extra virgin olive oil
1 pinch kosher salt
A few twists of fresh ground pepper
10 to 12 ounces of fresh, clean greens such as baby romaine, arugala or spinach
To section the grapefruit cut each end off of the fruit until some of the pulp is exposed. Place the fruit cut-side down and with a paring knife, slice the rind and pith off of the fruit just until the pulp of each section is exposed. When all of the rind has been removed run the knife along the membrane on each side of the section and it should slide right out. Remove the sections while holding the grapefruit over a large salad bowl to catch the sections and all of the juice. Once all of the sections have been removed, give the remaining fruit in your hand a good squeeze to extract all of the juice.
Add the diced avocado to the grapefruit sections and juice along with the extra-virgin olive oil, kosher salt and pepper. Toss the clean fresh greens with the grapefruit and avocado and serve immediately.
Serves 4
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| Avocado Smoothie |
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From the Kitchen of New Seasons Market Nutritionist, Christi Reed, BSN
Ingredients
1 avocado
2 1/2 cups ice
1 1/2 cups coconut milk (lite)
3-4 Tbls agave nectar
Blend all ingredients in a blender. Serve in a chilled glass with a straw and enjoy. For thinner consistency, increase coconut milk.
Serves 2-4.
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| Avocado Chocolate Pie – For those avocado lovers who think outside the box! |
(adapted from Mirasol Masterpieces by Amanda Mellowspring, MS, RD)
Nut Crust
2 cups raw walnuts
2 tablespoons organic butter or coconut oil
1 tablespoon agave nectar
¼ teaspoon sea salt
Combine nuts and butter or coconut oil in a food processor and mix until fine. Place mixture in bowl with agave nectar and salt and mix by hand. Press mixture into a glass pie plate.
Filling
2 ripe avocados
2/3 cup agave nectar
1 cup cocoa powder
¼ cup unsweetened almond milk (or more)
Combine avocados, agave nectar, cocoa powder, and almond milk in a bowl. Mash with fork or use a hand mixer to blend until smooth. Add more almond milk if necessary in order to create a pudding-like consistency. Pour filling into pie crust and freeze up to 5 hours before serving.
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| Avocado Dressing |
Borrowed from The New Detox Diet
2 medium avocados
I fresh lemon, juiced
1 teaspoons sea salt
½ cup water
1/8 teaspoon cayenne pepper
1 clove of garlic, minced
Cut avocados in half and remove pit. Scoop flesh of avocado into a blender. Add juice of one fresh lemon with sea salt, water, cayenne pepper and garlic.
Puree all in a blender and enjoy.
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| External Links: |
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The Worlds Healthiest Foods
Mangosteen MD
University of Florida News
"The Essential Reference Vegetables from Amaranth to Zucchini," by Elizabeth Schneider
"The New Food Lover’s Companion," by Sharon Tyler Herbst
"The Coconut Oil Miracle," by Bruce Fife, C.N., N.D.
Living Harvest Training Manual
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