Avocado, Recipes, and Their Roll in Dieting

In the later years of life, avocados promote successful aging by providing nutrients that have been linked to disease prevention, including folate, beta-sitosterol, lutein and monounsaturated fat. Avocados also can help maintain a healthy weight as a delicious, satisfying alternative to unhealthy sandwich spreads and salad dressings laden with harmful cholesterol and saturated fat.

• Folate-Lowers homocysteine levels in the blood stream, which may prevent heart disease, stroke, and Alzheimer’s disease; reduces the risk of birth defects like spina bifida and promotes healthy cell and tissue development.
• Vitamin E-Helps slow the aging process and protects against heart disease and various forms of cancer.
• Monounsaturated Fat-Helps lower LDL (bad) cholesterol and boost HDL (good) cholesterol. Avocados are one of the only fruits that provide babies with the “good” fat. Monounsaturated fat is essential for cognitive and visual development.
• Beta-Sitosterol-Helps inhibit the absorption of cholesterol and promotes lower cholesterol levels.
• Lutein-Protects against prostate cancer and eye diseases such as cataracts and macular degeneration.
• Glutathione-Functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.

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RECIPE!

Avocado Sweet Spread

• 1/5 ripe  Avocado (1 oz.)
• 21/2teaspoons orange marmalade
• 1/8 teaspoon ground ginger
• 1 slice whole wheat toast

In medium bowl, mash avocado with a fork. Stir in marmalade, then ginger to taste. Spread on toast and serve. Makes 1 serving.

Nutritional information per serving: calories: 182, total fat: 5.9g, saturated fat: 0.7g, % calories from fat: 29%, protein: 5g, carbohydrates: 28g, cholesterol: 0mg, dietary fiber: 3g, sodium: 173mg

Avocado Sweet Spread is a delicious substitute for butter on your toast in the morning. Spread on whole grain toast or English muffins or serve as an afternoon snack on crackers. It also makes a great dip for strips of red bell pepper, jicama or celery sticks.

To ripen an avocado, simply place in a paper bag with a banana or apple at room temperature until ready to eat, about 2-5 days.

I could easily eat my weight in Guacamole. I am a Guacaholic.  I used to make it pretty plain, but I have since started adding a few more ingredients, and I am even more in love.

Karissa’s Guacamole

Ingredients:

• 3 Haas avocados, halved, seeded and peeled
• 1 lime, juiced
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne
• 1/2 medium onion, diced
• 2 Roma tomatoes, seeded and diced
• 1 tablespoon chopped cilantro
• 1 clove garlic, minced

Directions:
In a large bowl place the scooped avocado pulp and lime juice, toss to coat. Drain, and reserve the lime juice, after all of the avocados have been coated. Using a potato masher add the salt, cumin, and cayenne and mash. Then, fold in the onions, tomatoes, cilantro, and garlic. Add 1 tablespoon of the reserved lime juice. Let sit at room temperature for 1 hour and then serve.

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Avocados got a bad rap back in the 80’s for being bad for you, and for dieting because they are packed with fat. The real story, is that avocados contain a valuable good fat, monounsaturated fat. Monounsaturated fats can have a beneficial effect on your health… when eaten in moderation and when used to replace saturated fats or trans fats. Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of.

Substitute plain mashed avocado on your sandwiches, in wraps, heck even put one on your baked potato that you just have to have! The possibilities are endless. Because they contains enough protein they can be a meat substitute as well.  Plus they have FIBER!  Craig loves BLT’s. Well actually I do too, but I have been trying to cut my meat intake to zelch, and so when he makes his, I simply have a ALTC, which stands for Avocado, Lettuce, Tomato and Cucumber sandwich, it is amazing and fresh.

So why is it effective in weight loss?

• Its monounsaturated fat speeds up the basal metabolic rate, as compared with saturated fat.
• Its high fat content gives a quicker feeling of satiation (”fullness”), thus helping to reduce overeating.
• Its high fat content makes an overall sound diet more palatable, reducing the temptation to binge on foods high in sugars or saturated fats.
• Its rich supply of vitamins and minerals also makes the diet more wholesome and satisfying and thus more conducive to overall health and to moderation in consumption.

Find more recipes on Avocado.org

And if you get one that is too ripe to eat? Rub that baby all up that mane! and on elbows, face etc. It has incredible healing and moisturizing properties.

Karissa Gindling™ for Prissy Green™ ©

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