Ode to the Avocado

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In the quest for a lean body or a healthy heart, many people see fat as a four-letter word. This fear can be taken too far, particularly when super nutritious, antioxidant-rich foods, like avocados, are viewed as off-limit, forbidden fruits. Actually, avocados should be near the top of your shopping list. Here’s why:

• Avocados are a source of heart-friendly monounsaturated fatty acids, vital vitamins and important minerals.

• A medium avocado (about 4 ounces) provides a powerful 500 mg of potassium, more than one-third of the Recommended Dietary Allowance for folate (folic acid), and 10 percent or more of the RDA for iron, magnesium, beta-carotene and vitamins C, E and B6.

• Avocados contain more folate than any other fruit. They also possess powerful antioxidant activity and disease-fighting properties.

• Improving your diet and health can be a satisfying experience when your taste buds are treated to the rich taste and creamy texture of avocados.

• Avocados rival many other widely touted anti-aging foods, such as red wine and grapes. Avocados contain more lutein than any other fruit. This carotenoid provides powerful protection against cataracts and macular degeneration, major causes of blindness in the elderly.

• Avocados contain at least twice as much beta-sitosterol (a plant sterol that inhibits cholesterol absorption in the intestines) as corn, green soybeans or olives, and more than four times as much as bananas, apples, grapes, plums, cherries and cantaloupe.

• Ounce for ounce, avocados contain three times more glutathione than bananas, apples, cantaloupe, grapes, plums and cherries. This antioxidant may protect against cancer.

Add Avocados to Your Healthy Diet

Here are some unusual ways to make avocados stars in your diet.

• Use to replace a portion of the cream in ice cream.

• Slice and serve over gazpacho.

• Slice, drizzle with lemon, lime or orange juice, and add to fruit salad.

• Use them to replace yogurt, milk or flax oil in a tropical fruit smoothie. In a blender, combine 1/2 cup water, a 1-ounce scoop of vanilla egg white protein or whey protein, 1/3 to 1/2 of a ripe avocado, peeled and sliced, 1 to 11/2 cups sliced fresh or frozen mango, pineapple and strawberry blend, and 1 teaspoon minced fresh ginger. Blend until smooth. Taste and add 1/8 to 1/4 teaspoon stevia extract powder for a sweeter taste. Serves one as a breakfast or a mini-meal on the go.

Recipes

Creamy Broccoli-Avocado Soup
Chocolate-Avocado Mousse
Avocado Salsa with Olives, Capers & Lime Juice

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