Avocados Aren’t Just for Guacamole!

Avocados aren’t just for guacamole!  This healthy fruit can be used in so many different ways.

A healthy diet is an appropriate portion of a blend of vegetables, whole fruits, lean proteins, complex whole grain carbohydrates, low-fat dairy AND healthy oils.

A luscious source for one type of healthy fat is avocados.  March to September is the height of the growing season for this fruit.  California is the dominant grower, with a market producer share of about 80% for the world.
Typically a serving of avocado is considered 1/5 of a medium avocado or 1 ounce.  There are 5 servings in a medium avocado.   One ounce contains 50 calories, 35 of those from fat.  A whole avocado has 30 grams of fat, but two-thirds is healthy monounsaturated fat, which helps lower bad cholesterol and boosts good cholesterol.  Loaded with fiber, and they have some potassium, magnesium and protein. They also house nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet (www.avocadocentral.com)  The higher calorie totals encourage the avocado lover to be moderate with portion size or they can become a calorie bomb.

They are for more than guacamole though.  They are unique for a fruit  because they can be added to dishes that are sweet or spicy.  They add a creamy texture and can cool down spices like cayenne in soups.  Add them to to kale and apple smoothies, baked with an egg in the the center, topped on a salad or blended with chicken stock and tomatoes  for a creamy pasta sauce.  Even try stuffing in a roasted spicy pepper for a true kick!

For more recipe ideas for avocado go to my Pinterest Food Board, and enjoy.

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