8.05.2012

Avocado? Yes Please.


Forget the butter, get on that avocado. This good fat is all over the place right now, and I like to add it to almost...well, everything.

Some healthy facts about avocados for your educational pleasure from Web MD.


  • Avocado Spread – My new favorite.
    European sailors en route to the New World used avocados in place of butter.
  • Avocado Varieties
    There are more than 80 varieties of avocados. The most common is the year-round Hass avocado, whose original mother tree still stands in California. Woot for California!
  • Alligator Pear
    The avocado is also known as an alligator pear, because of its shape, green skin, and rough texture of the Haas variety. (The Florida avocado has a shiny, smooth surface.)
  • Avocado Production
    The two main U.S. producers of the fruit are California and Florida. The Golden State far outranks the Sunshine State, however, with more than 6,000 groves accounting for about 90% of avocado crops.
  • Avocado Nutrition
    Avocados are a good source of fiber, potassium, and vitamins C,K, folate, and B6. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat. One globe contains more than one-third daily value of vitamin C, and more than half the day’s requirements of vitamin K.
  • Avocado in Salads
    Consider adding avocado or avocado oil to your salads. Recent research shows that antioxidants such as lycopene and beta-carotene are better absorbed with the healthy monounsaturated fat avocados have in abundance.
  • Super Bowl Guacamole
    What would guacamole be without avocados? On Super Bowl Sunday, Americans eat about 8 million pounds of guacamole. For Cinco de Mayo, the tally is closer to 14 million.
  • Avoiding Browning in Avocados
    To reduce oxidation (browning) of an already-sliced avocado, sprinkle lemon juice on the exposed flesh and then refrigerate in a plastic bag.
Kinda fun right? You can thank me the next time you win trivial pursuit k? 

These buggers are every where right now too and I can't get enough of them. But I have to hold back and of course, and eat them in moderation.

These are two of my favorite things to do with avocados right now besides making guac.

Avocado Toast
2 pieces of good fresh bread
1 ripe avocado
juice of ½ a lime
salt, pepper and cayenne

Friday Night Brinner
Toast your bread to your liking. Mash up the avocado with a potato masher or fork and add the lime juice, salt, pepper, and a bit of cayenne pepper for a kick. Spread evenly onto the the toast. Maybe a drizzle of balsamic? I like this paired with some eggs and a side of fruit for an easy breakfast (or lunch or dinner really). Crave worthy actually.

Avocado Chicken Salad
Makes 2-3 Servings
1 cup cooked, shredded chicken – left over from a rotisserie chicken will work
1 ripe avocado
Juice from 1 lime
¼ freshly chopped cilantro
salt, pepper, cayenne
Optional additions: red onion, shallots, green onion (about 1 tablespoons worth)
Pita or Tortilla Chips

Mash up the avocado with a potato masher or fork and add the lime juice, salt, pepper, and a bit of cayenne pepper. Fold in the cilantro and choice of onion. Serve in a pita, with tortilla chips, or on a bed of greens.


This is the easiest way to eat guacamole for lunch and it be totally socially acceptable.

Yums!

Erica

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