When most people think avocado, they think guacamole. And heck, we can't blame you -- that chunky, green deliciousness can be totally heavenly! But so many 'cado fans are clueless as to their outrageous health benefits. FYI: There are a TON.
Don't just take our word for it, either. Keri Glassman, registered dietician and author of The New You and Improved Diet, tells us that aside from it's delicious flavor, the creamy fruit (it's technically a berry!) has loads of fiber, folate, and monosaturated fat. "Yes, [avocados] are high in fats, but they're super good-for-you fats," says Glassman. Monosaturated fats are so good for you, in fact, that they've been shown to lower your risk for heart disease and stroke!
But before you go ahead and eat your body weight in avocado, Glassman cautions about overindulging. "It’s important to be modest with the serving size," Glassman says. "The good for you fat is still fat, after all, which is high on the calorie scale. One serving is about one-fifth of an avocado (50 calories, 4.5g of fat). They are so tasty and delicious, though, that one or two slices is enough!"
From a fresh take on spring salads a mouthwatering crab cocktail with avocado and mango -- satisfy your 'cado craving with these delectable avocado recipes:
2 medium to large red beets (about 1 pound)
1 2-inch piece black licorice
4 tablespoons fruit vinegar (try raspberry)
1 teaspoon Dijon mustard
1 teaspoon wasabi paste
1/4 cup walnut oil
Salt and pepper to taste
1 orange, divided into segments and cut into bite-size pieces
1 avocado, medium dice
2 Tablespoons chopped basil
1. Boil a pot of water. Add a splash of red-wine vinegar and the beets. Boil covered for 20 to 30 minutes, or until you can stick them with a fork and it comes out clean.
2. Meanwhile, put the licorice in the freezer to let it get rock hard.
3. When the beets are cooked, peel and chop them (while still warm) into bite-size pieces.
4. Whisk together the fruit vinegar, mustard, wasabi, and walnut oil. Toss beets in the mixture and season with salt and pepper. Fold in the orange, avocado, and basil.
5. Remove the licorice from the freezer and shave atop the salad as you would Parmesan cheese.
From The Family Cooks
Something oh-so-good happens when you mix sunflower seeds, sprouts, and carrots with avocado.
About 1/2 English Cucumber
1/2 cup hummus, homemade or good-quality store-bought
4 whole-grain wraps or large flour tortillas
1 avocado, cut into 8 thin wedges
A squeeze of lemon or lime juice
1 cup grated carrots
1 cup fresh sprouts
1/4 cup unsalted raw sunflower seeds
1 With a vegetable peeler, cut the cucumber into a handful of wide strips and set aside.
2. Spread the hummus onto each wrap to within 1/4 inch of the edge. Press 2 pieces of avocado onto the bottom third of each wrap and drizzle with a bit of citrus juice (to keep the avocado green). Top the avocado with carrots, cucumber, sprouts, and sunflower seeds. Tightly roll up the wraps, then wrap with wax paper or foil.
From Guy Gourmet
The best thing about this salad? It's not clobbered with creamy dressing. Instead, the avocado and sriracha honey dressing take center stage.
Salt and pepper to taste
2 tsp honey
1 tsp sriracha or other hot sauce
1/2 Tbsp low-sodium soy sauce
Juice of 1 lime
1/4 cup canola oil
1 bag watercress or 1 head Bibb lettuce
1 pint cherry tomatoes, halved
1 small red onion, thinly sliced
1 avocado, peeled, pitted, and diced
1/2 English cucumber, thinly sliced
Handful of cilantro leaves
1. Preheat a grill, grill pan, or cast-iron skillet on medium high. Season the steak with salt and pepper and cook it to medium rare, 3 to 4 minutes per side. Let the steak rest for at least 5 minutes and then slice it thinly across the grain.
2. Next. make the dressing. While the meat rests, combine the honey, sriracha, soy sauce, and lime juice with a pinch of pepper in a mixing bowl. Gradually whisk in the oil.
3. Lastly, assemble the salad. In a large bowl, toss the steak slices with the vegetables and cilantro. Drizzle in the dressing and toss until the salad is lightly coated.
This light but satisfying dish will make you feel like you're on a beach vacation.
8 ounces crabmeat
2 medium mangoes, halved, pitted, peeled, and chopped
1 avocado, halved, peeled, pitted, and chopped
1/3 cup chopped cilantro
Juice of 2 limes
1 1/2 teaspoons prepared horseradish
1. Combine the crabmeat, avocado, mangoes, cilantro, horseradish, and lime juice in a large bowl. Divide among 4 smaller bowls or appetizer plates, then serve.
From The Body Reset Diet
Celebrity trainer Harley Pasternak's green smoothie is the perfect way to pack your day with good-for-you greens.
2 cups spinach leaves, packed
1 ripe pear, unpeeled, cored and chopped
15 green or red grapes
3/4 cup fat-free plain Greek yogurt
2 tablespoons chopped avocado
1 to 2 tablespoons fresh lime juice
1. In a blender or food processor, combine the spinach, pear, grapes, yogurt, avocado, and lime juice.
2. Blend until of desired consistency.
From What Doctors Eat
Hello, flavor overload!
2 teaspoons extra-virgin olive oil
1/2 cup chopped onion
1 clove garlic, minced
1 can no-salt-added black beans, rinsed and drained
1 cup chopped canned tomatoes
2 cups low-sodium vegetable or chicken broth
1/2 teaspoon ground cumin
1/4 to 1/2 teaspoon chili powder
1/4 cup 0% Greek yogurt
1/2 teaspoon lime zest
1 teaspoon fresh lime
1. Warm the oil in a large pot over medium-low heat. Add the onion and sauté for 2 minutes. Add the garlic and sauté for 1 additional minute.
2. Add the beans, tomatoes, broth, cumin, chili powder, 1/4 teaspoon salt, and fresh ground pepper. Bring to a boil and reduce hat to low. Simmer uncovered for 20 minutes. Remove from heat and let soup cool to lukewarm.
3. Put the yogurt, avocado, lime zest, and lime juice in a blender. Puree until smooth. Set aside.
4. Transfer soup to blender. Blend until smooth.
5. Reheat the soup. Divide between 2 bowls. Top each bowl with half of the avocado crème.