Yes, one of my favorite fruits is the avocado. In fact, I eat half an avocado almost every day. If I don’t slice it on top of my eggs in the morning, it usually tops a salad later on in the day. Historically, avocados have had a bad reputation because of their high fat content. We now know the fat found in avocados and other plant-based foods like nuts, peanut butter and oils is actually very good for us!
Avocados are a good source of monounsaturated fat, specifically omega-9 fat that can also be found in olive oil, canola oil and nuts/seeds. The reason it is important to include these healthy plant-based fats in our diet is because monounsaturated fatty acids (MUFAs) can actually help lower bad cholesterol and raise good cholesterol. Reducing the bad cholesterol level can help reduce one’s risk for heart disease. Research also indicates that this type of fat can also help insulin levels and blood sugar control, which is very important for those with diabetes. MUFAs also help our bodies absorb specific vitamins. These are just some of the reasons why fat is important in our diet.
Avocados also contain antioxidants, such as lutein and zeaxanthin, which are important for their role in eye health. This green fruit is also a good source of fiber and potassium. An avocado is ripe for eating when the skin gives gently when pressed on. If you buy a hard avocado, it will usually soften within a few days. There are many varieties of avocados and they ripen at different times of the year. This is why avocados are in season all year long! Avocados are a mildly sweet fruit and can be combined in many traditional dishes. Here are few ideas to get the molé rolling:
- Slice avocados and add to your favorite breakfast egg dish (omelet, scrambled, frittata, over easy)
- Add slices of avocados on top of sandwiches or salads.
- Mash ½ avocado on 1 slice of whole wheat toast and top with 1 egg and low-fat cheese for an on-the-go breakfast.
- Top whole grain cracker with avocado slice and smoked salmon for a delicious appetizer.
- Create delectable salsas by combining avocado slices, tomato chunks, onion, black beans or corn kernels with cilantro, lime juice and salt and pepper to taste.
Remember “fat-free” and “low-fat” products are often more processed and contain higher amounts of sodium and added sugars. Consuming only fat free products may put your body at risk for becoming deficient in certain vitamins and essential fatty acids. However, consuming too much fat (even the good kind) can lead to excessive caloric intake. A healthy fat intake level is achieved when 20-35% of total calories consumed come from good fat sources. Monounsaturated fats are one of the foundations of the Mediterranean diet, which in most studies has been linked to lower rates of heart disease. Check out this Mediterranean semi-gourmet sandwich http://www.tastespotting.com/features/green-goddess-grilled-cheese-sandwich-recipe for a great Sunday brunch idea!
For even more ways to incorporate avocado into your diet, Check out these amazing recipes adapted from www.theamazingavocado.com
Avocado and Citrus Salad with Dijon Avocado Vinaigrette http://www.theamazingavocado.com/recipes/avocado-and-citrus-salad-with-dijon-avocado-vinaigrette/
Portabella Burgers with Avocado Spread http://www.theamazingavocado.com/recipes/portabella-burgers-with-avocado-spread/
New York Breakfast Pizza http://www.theamazingavocado.com/recipes/new-york-breakfast-pizza/
Have you ever heard of a BLT stuffed avocado? Neither have I until I came across this fantastic twist on an old classic: http://www.farmgirlgourmet.com/2013/01/blt-stuffed-avocado.html
**For healthy recipe substitutions, choose mayonnaise that has been made with olive oil and use whole wheat bread instead.