Fanci Avocado and more...

The avocado is my new favorite fruit/berry I swear. This powerful green berry has been around for 10,000 years and gone by a few different names including Fertility Fruit, Alligator Pear, and Butter Fruit. The Aztecs thought it brought strength to those who ate it while people of the ancient Mesoamerica felt that it possessed mythological powers. I honestly can see where they thought this because the avocado has such an amazing nutrient density, providing 20 vitamins and minerals plus all the healthy benefits that come along with it. It would be a shame not to add this fruit to your diet. 

Lets talk about the amazing benefits of the Avocado, we already know of the vitamins and minerals but lets talk a second on the health benefits. Avocado's are a healthy fat that aid in reducing the risk of cardiovascular disease. The healthy fats help transport the fat suable vitamins it contains so they can do their job. Another way it helps with cardiovascular help is with cholesterol, because avocado contains phytosterols which is a plant nutrient that is linked decreasing the absorption of cholesterol, lowering levels for some people. It can even lower blood pressure because of the potassium which and avocado as more than even a banana. 

Now as impressive as that is, that is not all this little berry can do. Avocado's also contain antioxidants which in nut shell neutralize the effects of free radicals which are responsible for dozens of serious conditions in our bodies. This includes cancer, cardiovascular disease (stated above) vision problems, premature aging and cognitive disorders.  Adding avocado to your diet can help prevent all this. 

And there is even more... Studies have shown that avocado can lower blood glucose levels which can correct over time and other variables or prevent type 2 diabetes. They are also good for strengthening your bones, your skin, and for athletes and their performance. Honestly the list just keeps going on and on, and on. 

How to Select an Avocado in the Store

• Always select fresh, ripe avocado's with no dark spots
• Do not refrigerate avocados  unless they are ripe
• If a portion of the fruit has been used, then the remainder may be stored in the refrigerator for future use
• Unripe avocados can be stored at room temperature

Basic Nutrition 

Just 1/3 of a medium avocado has:

• 6 grams of healthy fats
• 3 grams of fiber
• 250mg of potassium
• B vitamins 
• Calcium & magnesium to reduce muscle cramps 

Avocado Tips

Ripen it fast: Place your avocado in a paper bag along with a banana (check daily).

Slow it down: Store it in the fridge.
Keep it green: To avoid browning due to the oxidation process, lightly coat in lemon or olive oil and wrap air-tight.

Now let me share with you some avocado recipes I have found and few I have tried. Avocado's are also good to add in Smoothies which I provided as well and though I am not huge on smoothies I have to say is pretty good. 

Avocado Cauliflower Rice

Ingredients

• 3 cups cooked cauliflower rice, drained
• 1 ripe avocado, mashed
• 1 Tablespoon cilantro
• 1 teaspoon turmeric
• 1 lime, juiced

Directions

1. Steam cauliflower until soft, about 5 minutes.
2. In a medium bowl, add all ingredients together and mash to desired consistency.

Roasted Avocado Bites

Ingredients

•       1 medium avocado
•       Lime juice
•       Your favorite spices (suggest garlic powder, onion powder, chili powder, and parsley)

Directions

1.       Preheat over to 425 degrees F
2.       Cut avocado into ½ inch chunks of similar size and place on a plate
3.       Sprinkle with lemon juice and gently toss to coat, drain excess juice from plate
4.       Place avocado and spices in a Ziploc bag and gently toss to coat
5.       Spread on a parchment lined baking sheet. Bake for 10 minutes, remove and gently stir. Bake 10-15 more minutes or until golden brown. Allow to cool before eating.

Great on their own, served with eggs, or great added to a salad

Frozen Avocado Pops

Ingredients

•       2 ripe Avocados
•       3/4 cup unsweetened coconut milk
•       2-3 Tbsp honey
•       ½ cup pineapple juice
•       2 Tbsp lime juice
•       2 Tbsp shredded coconut or crushed pineapple or cherries. optional

Directions

1. Place all ingredients in a blender or food processor and mix until smooth. Adding any of the optional ingredients? If so, add now
2. Spoon mixture into popsicle molds. Insert popsicle sticks and place in the freezer
3. Freeze for at least 6 hours

Tip: To remove popsicle from molds, run under hot water momentarily to release.

Flourless Avocado Pancakes

Ingredients

• 1 medium avocado, ripe
• 1 medium banana, overripe
• 1 large egg, beaten
• ¼ cup quick oats
• ¼ cup almond milk (or milk of your choice)
• 1 tsp vanilla extract
• 1 Tbsp Coconut oil, divided (optional)

Directions

1. Heat a non stick pan over medium heat (add a dab of coconut oil if you choose)
2. Mix all ingredients in a blender
3. If using coconut oil, place a small amount in pan to coat (save some for each pancake)
4. Pour ¼ of the batter into the pan and cook 3-4 minutes each side. Repeat steps 3 & 4 until batter is gone. Top with your favorite berries, nut butter, or honey and enjoy!

Mexican Stuffed Sweet Potato

Ingredients

• 1 Avocado, Ripe
• 2 medium sweet potatoes
• 1 cup salsa
• ½ cup black beans (If using canned: drain and rinse)
• 4 Tbsp plain greek yogurt
• 1 Tbsp Olive oil

Directions

1. Preheat oven to 375 degrees F. Line a baking sheet with foil for easy clean up.
2. Rinse sweet potatoes and cut in half lengthwise. Brush face of potato with olive oil and place face down on foil. Bake for ~45 minutes.
3. In the meantime, dice avocado and mix in a bowl with salsa and black beans. Keep yogurt aside.
4. When potatoes are done (when they are fork tender), place on a plate face side up, cut in half lengthwise. Divide salsa topping amongst potatoes and top with a dollop of greek yogurt (if desired)