Avocados

Avocados or Persea americanas, are rich in glutathione, which is a powerful antioxidant that attacks free radicals in the body by blocking the intestinal absorption of certain fats.

They also supply even more potassium than bananas and are a strong source of beta-carotene. Scientists believe that avocados may also be useful in treating viral hepatitis (a cause of liver cancer), and other sources of liver damage.

Avocado Nutritional Information

Avocado Nutrition & Health Information

1. Avocados contain 81 micrograms of the carotenoid lutein, which some studies suggest may help maintain healthy eyes.
2. Avocados are included in Fruits & Veggies-More Matters™ consumer educational program to promote increased consumption of fruits and vegetables for good health.
3. Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet.
4. Avocados, due to their mono and polyunsaturated fat content, are a healthy substitution for foods rich in saturated fat.
5. One-fifth of a medium avocado (1 oz) has 50 calories and contributes nearly 20 vitamins and minerals making it a good nutrient choice.
6. Avocados contain 76 milligrams beta-sitosterol in a 3-oz serving of avocado. Beta-sitosterol is a natural plant sterol which may help maintain healthy cholesterol levels.

Avocados Nutrient Profile:

• One-fifth of a medium avocado, or about one ounce, has 50 calories and contributes nearly 20 beneficial nutrients to the diet.
• Avocados contribute nearly 20 vitamins, minerals and phytonutrients. Phytonutrients are thought to help prevent many chronic diseases.
• Avocados contribute nearly 20 vitamins, minerals and phytonutrients, including 4% of the recommended Daily Value (DV) for vitamin E, 4% vitamin C, 8% folate, 4% fiber, 2% iron, 4% potassium, with 81 micrograms of lutein and 19 micrograms of beta-carotene.
• Avocados act as a "nutrient booster" by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit.

Avocados and Heart Disease:

• Avocados can help consumers meet the dietary guidelines of the American Heart Association, which are to eat a diet that is low to moderate in fat. The fats should be primarily unsaturated and low in saturated fat and cholesterol. The avocado is virtually the only fruit that has monounsaturated fat.
• Avocados help assist consumers in meeting a major dietary goal of reducing saturated fat in the diet, when they are consumed in place of saturated-fat containing foods.

Avocados and Dieting, Weight Loss/Maintenance:

• When used instead of other fats, avocados contribute nearly 20 vitamins, minerals and phytonutrients and can be part of a calorie-reduced diet.
• Avocados can be a satisfying addition to a calorie-reduced diet, when they are eaten in lieu of other fats.
• When enjoyed in place of other fats, avocados can be a satisfying addition to a calorie-controlled diet.

In The Kitchen

Avocado Guacamole Recipe

Ingredients:

• 3 Ripe avocados (Avocados are ripe when they give a little when pressed lightly)
• 1 Diced Serrano chile peppers (Remove seed before dicing for less heat)
• 1 Tbsp minced red onion
• 2 Tablespoons finely chopped cilantro (Chop just before adding)
• 1 Lime, juiced
• 1 Lemon
• 1/2 tsp. Salt
• Pinch of Pepper

Directions:

Marinate Some Ingredients

The first thing we are going to do is marinate some of the guacamole ingredients before mixing everything together. Place in a bowl, 1 tablespoon of chopped red onions, 1 Serrano pepper finely minced, again if additional heat is desired leave in the seeds. Add salt and pepper and the juice of one lime, to make a marinade. Stir ingredients and let sit for about 10-15 minutes while you prepare the avocados and cilantro.

Opening an Avocado

To open an avocado first remove the top stem and then with a sharp knife slice directly in the middle and completely around the avocado and the pit. Next twist the two halves of avocado and it should fall apart into 2 halves. Take the one with the seed and with your knife, firmly tap the seed and twist. The seed should come right out, if not the avocado may not be ripe.

Next, finely chop and add the cilantro to the marinade and scoop the 3 avocados from their skin into the bowl and mash all ingredients together to the desired consistency.

Optional for Freshness

Lastly to keep the guacamole fresher looking longer, squeeze and stir in a little lemon juice.

Serving Suggestion

Serve with your favorite tortilla chips.