The Nutrient Dense Avocado

Eat Avocados for Breakfast, Lunch & Dinner

Avocados, originate from Mexico and Central America. They were first used as food at about 10,000 BC. 

Also called alligator pear, they are very nutritious and provide many health benefits when consumed. Avocados contain very little carbohydrate and high amounts of healthy fats and fiber to help you feel full.

A single Avocado contains:

• 3.4 grams carbohydrate
• 15 grams of healthy fats (low in saturated fat)
• less than a gram of sugar
• Vitamin K
• Folate
• Potassium (100 g – more than in a banana)
• Vitamin B5
• Vitamin B6
• Vitamin E
• Fiber (27% of the recommended daily amount)
• Lutein and Zeaxanthin (help protect the eyes)
• Included, too, is Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, Thiamine, Riboflavin and Niacin.

Eating avocados can help to:

• Keep your cholesterol in check by
  • Lowering LDL and triglycerides,
  • Increasing HDL.

• Facilitates absorption of nutrients and antioxidants.
• Maintain heart healthy fats.

Avocados are nutrient dense and contain heart healthy monosaturated fats (an essential element of every cell in the human body). Monosaturated fat can work to lower LDL (“bad”) cholesterol. An abundance of LDL cholesterol may lead to heart attack and stroke.

Avocados also help to boost the immune system and help maintain hair, nails and skin. Studies have shown that Eating 2 servings of avocado per week may lower risk of heart attack by 21 percent. Occasionally, eat avocados in place of meat, cheese and butter. Avocados are a good substitution for less healthy foods, and are filling. Try avocados on toast, salads and sandwiches. They are delicious to eat alone with a bit of favorite seasonings.

Here are some fun recipes using the Avocado:

Breakfast: Egg & Avocado Tostada – 150 calories per tostada

Ingredients:

• 4 corn tostadas
• 4 eggs
• ¼ tsp. cumin
• ¼  tsp. black pepper
• ¼ tsp. fine sea salt
• ¼ tsp. oregano
• pinch chili powder
• pinch paprika
• 2 Tbsp. milk
• 1 to 2 Tbsp. Canola oil
• 1 clove garlic, minced
• 1 cup diced bell pepper mix
• ½ cup chopped red onion
• 1 ripe Avocado, peeled and pitted
• 4 Tbsp. shredded pepper jack cheese
• 4 slices ripe tomato
• Plain Greek Yogurt – garnish, Salsa – optional

Instructions:

1. Place the tostados on a baking sheet.  Set aside.
2. Cut avocado into twelve slices.
3. Squeeze lemon or lime juice over it and gently toss. Set aside.
4. In a large skillet, Canola oil over medium heat.
5. Add garlic and cook for 1 minute, stirring frequently, until fragrant.
6. Add pepper and onion and cook until soft, about 5 minutes.
7. When vegetables are soft, add the eggs.
8. Stir to scramble, about 3 minutes, until done. Remove from heat.
9. Turn oven broiler on to heat while assembling the tostadas.
10. Place one tomato slice on tostada.
11. Add ¼ of the egg mixture to each tomato slice.
12. Top with three slices of avocado.
13. Sprinkle 1 Tbsp. of cheese on each tostadas.
14. Place under the broiler for 1-2 minutes, until the cheese melts.  Serve immediately.
15. Garnish with Salsa and Greek Yogurt, as desired.

Lunch: Tuna Avocado Salad – 4 servings, 160 calories per serving

Ingredients

• 1 large or 2 medium Avocados, peeled and pitted
• 10 oz albacore tuna, in water
• Lemon Pepper, to taste

Instructions

1. Using a fork, mash up the tuna really well until the consistency is even.
2. Mix in the avocado until smooth.
3. Add salt & pepper, to taste.
4. May serve on toast or in a salad.

Dinner: Macaroni and Cheese and Avocado – about 6 servings, 450 calories per serving

Ingredients

• 10 ounces dry elbow macaroni or other pasta, whole wheat
• 2 cloves garlic, minced
• 2 medium avocados, peeled and pitted
• 2 tablespoons fresh lime juice
• 1/3 cup chopped fresh cilantro
• ½ Cup chopped chives
• Lemon pepper, to taste
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 1 cup skim milk
• 2 cups (reduced fat) shredded Pepper Jack cheese or Monterey Jack or White Cheddar Cheese or combination of all 3, depending on taste
• Fresh avocado slices

Directions

1. Bring water to a boil in a large pot.
2. Add pasta to boiling water
3. Cook ~10 minutes. Drain and set aside.
4. Meanwhile, make the avocado sauce:
5. Put the garlic, avocados, lime juice, cilantro and Lemon Pepper into a food processor / blender.
6. Process until smooth and creamy. Set aside.
7. Make the cheese sauce:
8. Place butter in a small saucepan and heat over medium heat.
9. When butter is melted, whisk in flour to create a paste.
10. Whisk in milk until smooth.
11. Stir with a wooden spoon until the sauce starts to thicken.
12. Add in cheese and stir until cheese is melted, creating a creamy sauce.
13. Place macaroni in a large bowl.
14. Pour the avocado sauce over the macaroni and stir until well coated.
15. Add the cheese sauce and stir until macaroni is coated and creamy.
16. Season with Lemon Pepper, to taste.
17. Garnish with the avocado slices.
18. Serve warm.