Avocado is a nutrient dense superfood featured in these two favorite recipes and has weight loss, anti-inflammatory and anti-cancer effects. Serve as an appetizer with your favorite tortilla chips, or featured in a fish taco, breakfast burrito, or other Mexican-inspired cuisine.
GUACAMOLE
INGREDIENTS
2 medium avocados with skin and pit removed.
1 medium roma tomato (optional) diced
1 clove garlic unpeeled and mashed
1 small serrano pepper minced
2 tablespoons lime juice
1/4 cup fresh cilantro chopped
1/4 teaspoon sea salt
Dash of cumin or cayenne (optional)
INSTRUCTIONS
Combine all ingredients in a bowl and mash to desired consistency.
Variations include adding a couple of cloves of fresh squeezed garlic - garlic is great for the immune system.
MANGO SALSA
INGREDIENTS
1 ripe mango, peeled, pitted, and finely diced (about 1 1/2 cup)
1/2 diced avocado
2 tablespoons finely chopped red onion
1/2 jalapeño or serrano chile, minced (less or more to taste)
3 tablespoons fresh cilantro leaves, chopped
3 tablespoons fresh lime juice
INSTRUCTIONS
Put the diced mango, red onion, jalapeño and cilantro in a medium bowl. Toss with lime juice.
Other variations on this refreshing recipe include adding fresh garlic or a Tbsp. chopped sweet red pepper.
HEALTH BENEFITS
Avocados contain 20 vitamins that give it anti-oxidant, anti-inflammatory properties. It's also said to have anti-depressive effects due containing tryptophan, folate and omega-3 fatty acid.
Avocados are a great source of healthy monounsaturated fat (Mufas) that aids in assimilation of nutrients and signals the brain to release hormones of satiation.
The healthy fat in avocado works together with the 7 grams of fiber to curb sugar craving and give you sustained energy rather than quick energy spurts that contribute to the sugar roller coaster effect. The sugar roller coaster happens when we reach for quick energy foods full of sugar or simple carbs that causes insulin to spike with subsequent rapid depletion of sugar and energy which triggers the body to crave another quick fix sugary food and/or caffeine to 'recover'. This roller coaster pattern depletes us of nutrients and energy and leads to mood swings, adrenal exhaustion and pre-diabetes. Adding in foods like avocados with healthy fats coupled with plenty of healthy protein shifts the metabolism into a nice smooth, sustained energy mode and naturally decreases cravings for sugar/caffeine.
AVOCADO TRIVIA
Rudolph Hass was a Milwaukee native who dropped out of high school, married, moved to Pasadena became a postman and started an avocado tree grove. He came up with an especially delectable and hardy grafted avocado variety that he patented in 1935. Hass avocados account for about 80% of avocados sold worldwide.
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